Ergonomic support for working remotely

Is your remote workstation ergonomic?

Find out now with our ergonomic check up tool!

Remote Ergonomic Checkup

Working from home may be temporary, but it is nevertheless important to ensure your workstation is properly set up. Remember to always support your body in a neutral posture and avoid awkward postures that cause you to reach and twist. Micro-breaks and stretching are also good habits which can help promote a good work-from-home experience.

Eyes to source

  • Adjust the height of the monitor so the top of the display is at/slightly below eye-level.
  • Place the monitor at arm’s reach.
  • Hands to input device
  • Position the keyboard so the upper arms hang comfortably, and the forearms are horizontal. Elbows should rest about waist-level. Elbows should be bent about 90 degrees.

Body to chair

  • Adjust the seat pan height to the height of the lower leg. The seat pan depth should be adjusted to allow 1”-2” between the seat pan and back of the lower leg.
  • The seat back should be adjusted to support the entire back.

Feet to floor

  • Feet should rest flat on the floor or be supported by a footrest. An old phone book or ream of paper can also be used.
  • Do not sit on your legs or perch your feet on the casters.

Healthy habits

  • Vision Breaks: Change the viewing distance from very short to very long to relieve the eye muscles from holding a fixed focus. Follow the 20/20/20 Rule: Every 20 minutes, look approximately 20 feet away for 20 seconds.
  • Task Breaks: Change activities to provide relief. For instance, to break from typing, make phone calls, file documents, etc. Generally, take a five-minute task break for each hour of typing.
  • Stretch Breaks: Briefly stretch to provide relief from prolonged postures. Perform only those stretching exercises which are recommended by a reliable source (physical therapist, physician), and never stretch to the point of pain or discomfort.
  • Work Practices: Minimize awkward postures (twisting, reaching), and use equipment best suited for specific tasks.

Recommended equipment for working remotely

The following items will help you maintain a neutral, supported posture from your home office.

  • External keyboard
  • External mouse
  • External monitor or laptop riser—If a laptop riser or external monitor are unavailable, a laptop can be raised by placing books or reams of paper beneath the device. External input devices should be used so the upper extremities remain in a neutral posture when keyboarding and navigating with the mouse.

Best practices that can be used remotely

  • Set up a designated workspace. Keep frequently used items nearby to reduce reaching.
  • Take a periodic micro-break – this will help avoid static posture and repetitive motions. Use tools, such as a timer on a smart watch or computer as reminders to take a break. Alternating tasks can also be used as a time to take a micro-break.