Expert tips for setting up an ergonomic home office your body will love

Some of the more common complaints are neck and shoulder pain, elbow issues,  painful wrists or tingling in the hands, lower back pain, and eye strain. More individuals are being diagnosed with carpal tunnel and other issues of the elbows and shoulder. “The combined effect of everything to put you into a neutral posture and to keep you moving throughout the day is much greater than the effect of any one individual change.” What do you do when you get into a car to drive it for the first time? You adjust the seat so you can reach the pedals, see the road easily, and feel comfortable. You move the mirrors to ensure a clear line of sight behind you and to either side.

Often, you may choose to skip adjusting the workstation altogether. 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. It’s easy to work on your laptop for a few hours on the weekend, but doing so for 40-plus hours a week can lead to back, shoulder, and neck strain.

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This is meant to relieve stress and strain on your low back and neck. When it comes to your home workstation, some of the steps you can take to implement basic ergonomic design principles include buying a desk and chair that are appropriately sized. For instance, you want to avoid a situation where your chair is either too low or too high for the desk, as typing like this can lead to repetitive strain injuries.

work from home ergonomics presentation

Below, you will find some useful information to help you to adopt better ergonomics when working from home, which could lead to improved performance and lower injury-related costs. Here, ergonomists offer tips to ergonomic tips for working from home prevent muscle strain and boost productivity by creating a better workstation at home. In addition to pain, poor ergonomics can also contribute to increased fatigue, muscle strain, and imbalance, ergonomists say.

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The height of your desk should be between 25 and 30 inches, with the optimum height of 28.5 inches. However, these are soft guidelines that will vary with your height. If you are interested in speaking to a BU Environmental Health & Safety professional, you can fill out an ergonomics self-assessment here.Carolyn Herkenham can be reached at Kelly Pesanelli can be reached at Discover the benefits and key features to consider when selecting a video conferencing monitor, making your decision-making process a breeze. Lifespan, Rhode Island’s first health system, was founded in 1994 by Rhode Island Hospital and The Miriam Hospital. Working from home limits social interactions which naturally came with in-person work.

  • While WFH may be our new reality, our workspaces haven’t caught up.
  • Making a few inexpensive adjustments to your home office setup can help you stay comfortable, productive, and injury-free.
  • My make-shift remote work setup consists of a little desk and a dining table chair.
  • Perhaps you check email one last time 30 minutes before it’s time to shut your computer down, or maybe you get into the habit of sending your workmates a message to say you’re signing off.

When the coronavirus pandemic hit, many of us found ourselves working from home quite unexpectedly. These makeshift workspaces were not designed with safety and comfort in mind. In fact, impromptu office setups during COVID have taken a physical toll on many. Set a timer to remind yourself to move your legs, stretch, and give your eyes a break from the screen, Loesing says. Working at kitchen tables or other hard surfaces can strain your wrists and elbows.

Office Ergonomics: Work-from-home edition

This is the best way to allow yourself to decompress after work. A typical kitchen or dining room table height is about 28 to 30 inches, so the height of your table should be fine for setting up your home office there. Many physical therapists (PT) are consulting patients via telehealth or E-visits.

  • If you’re working from home due to the COVID-19 pandemic, there’s a good chance that you were not fully prepared to move your entire office and workspace to your house.
  • If you are interested in speaking to a BU Environmental Health & Safety professional, you can fill out an ergonomics self-assessment here.Carolyn Herkenham can be reached at Kelly Pesanelli can be reached at
  • I also test and analyze online learning services, particularly for learning languages.

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