The Ultimate Work From Home Ergonomics Checklist

This helps you use your bifocal lenses the right way without craning your neck. Specifically, your desk should fit your knees, feet, and thighs comfortably underneath. You shouldn’t feel that you have to press your legs together to fit, and your knees shouldn’t bang up against anything. If you can’t fit under the desk comfortably, try out a different “desk” until you find the right fit. Contrary to what you may think, a neutral spine isn’t one that is perfectly straight. It may be helpful to set an alarm to ring every hour to remind you to sit up properly while working.

  • Find an area of your apartment that is free from clutter and is close to electrical outlets.
  • Following the principles of ergonomics, it is essential that while sitting, your forearms and thighs should be parallel to the floor.
  • If you are the only person using the space, customizing will reduce the time and discomfort of sitting at a station that does not fit you.
  • We’ll begin with the dos first, explaining what you should do to improve workplace ergonomics.
  • This causes pain in muscles and tendons because of repetitive movement and constant use.

Setting up an ergonomically correct workspace at home will take a little bit of doing on your part. At the office, you probably have access to or can order, plenty of items to help you achieve the most ergonomic setup. On their own, laptops and tablets do not allow you to separate the keyboard from the monitor, forcing you to look down at the screen while working.


Maintaining the optimum posture is good for your spine alignment, which is usually the first to get affected due to bad posture. Working from home limits social interactions which naturally came with in-person work. Without stopping to have those conversations on the way to fill up your water bottle or to pick up lunch, you may lose that sense of camaraderie that the screen doesn’t provide in the same way. Boston University moderates comments to facilitate an informed, substantive, civil conversation. Abusive, profane, self-promotional, misleading, incoherent or off-topic comments will be rejected. Moderators are staffed during regular business hours (EST) and can only accept comments written in English.

Statistics or facts must include a citation or a link to the citation. With vetted job listings, helpful articles, and a user-friendly dashboard that keeps you organized, FlexJobs became a powerful tool. Depending on how many monitors you use, you’ll need to place them differently. You can’t run out to the office supply store and buy what you need.

steps to a more ergonomic work-from-home setup

Kermit Davis, professor of environmental health at the University of Cincinnati, recommends putting a soft towel on the table where you can rest your wrists. If you’re not used to standing all day, don’t jump into the first day of a standing desk by using it for eight hours straight! Start with 30 minutes a day and gradually increase your standing time. This decreases the risk that you might develop leg, foot, or, you guessed it, back pain. The good news is that there are simple ergonomic tips that you can use, so you don’t suffer the consequences of sitting down for too long. For example, make sure the backrest of the chair has adequate lumbar support.

If the desk is too high and can’t be changed, raise your chair. If you don’t have a footrest, try using a small stool or a stack of sturdy books. If your desk has a hard edge that’s work from home ergonomics not rounded, pad the edge or use a wrist rest. This protects your wrists from a problem called contact stress that can happen as a result of extended contact with a hard edge.

Back and Spine Support for Sitting

This means more and more people are working at a location other than their business office. Getting the right chair will depend on a person’s height, the type of chair, and the activity the person is performing. Although, having a forward head posture once in a while is probably harmless. Sitting for a prolonged period often leads to neck and shoulder pain.

To reduce strain, make sure that wherever you’re sitting doesn’t have you hunched over a keyboard. Take the time to carefully consider your home office ergonomics when working remotely. Your back, your arms, and every other part of your body will thank you. First, the top of the monitor should be at or slightly below your eye level.

Physical work environment

In an effort to stem the number of coronavirus infections, millions of Americans are now working from home, transforming kitchen tables and bedrooms into temporary home offices. Many are working under less-than-ideal ergonomic conditions—a kitchen chair that’s too low, a table that’s too high. Poor ergonomics can make or break your work-from-home experience. A laptop on its own isn’t good for working from home for prolonged periods.

work from home ergonomics checklist