Work From Home Tips

Still find yourself working from home? Set up at a make-shift workstation you thought five months ago would be temporary? Stiff and sore at the end of the work day? Chances are your workstation setup is not ergonomically correct.

Ergonomics is, “an applied science concerned with designing and arranging things people use so that the people and things interact efficiently and safely”. A proper ergonomic set-up will help provide you a space to be more efficient, effective, and feel better at the end of the day.

How do you evaluate your current workstation?

Desk

Your desk should “fit” your knees, feet, and thighs comfortable underneath. You should not feel like you have to cram your body under the desk, bang up against surfaces, or bend unnaturally. Your desk should allow your keyboard and mouse to be at the elbow height when you are seated.

Computer setup

This task can vary greatly depending on the computer you are using. There are things that you can do to improve your ergonomic setup no matter the device you are using.

Monitors

For starters, on a desktop unit, the top of your monitor should be at or slightly below eye level. When you look at the middle of the screen, your eyes should look slightly down. The monitor should be at least arms length from you. You may need to adjust the tilt of the screen to reduce glare or to accommodate bifocal lenses. When using a laptop, the top of the screen should be placed similarly. This means you may need to use an external keyboard and mouse when working for extended periods of time.

Keyboard

Keyboard positioning starts with having the keyboard at elbow height. Wrists should remain straight, and your upper arms should stay close to your body. A flat keyboard is better since it helps keep your wrists in a more neutral position.

Mouse

The mouse should be near the keyboard and easily to reach without overextending any part of the body. Use your dominant hand and keep the mouse slightly in front of you.

These guidelines can help start the process of a better and more ergonomically sound temporary office setup. You may also want to consider some workstation exercises. Lack of movement can lead to muscle pain and strain. Taking time throughout your day to vary work tasks, relax your muscles, change positions, and stretch can help prevent musculoskeletal pain and repetitive motion injuries.

Source: IMT Insurance