Keep ergonomics considerations in mind as you establish your at-home workspace. The right work surface, chair, computer positioning, etc., can enhance your comfort and productivity.
- Set the top of your monitor at or slightly below eye level.
- Follow the 20-20-20 rule: Look 20 feet away from your screen every 20 minutes for 20 seconds.
Keyboard and Mouse
- Try to keep your arms close to your body, with elbows near your sides.
- If able, use an external keyboard and mouse.
- Choose a chair with back support and sit so your back is supported, reclining slightly if possible.
- Try to keep your knees at 90 degrees, with feet flat on the floor.
- It is okay to occasionally sit on other surfaces, but do not sit on a stool, couch, or exercise ball for prolonged periods of time.
- Use a hard flat surface such as a table or desk.
- Remove clutter and any drawers directly in front of your seat.
Noise and Light
- Noise can be managed with noise-canceling headphones or by listening to unfamiliar sounds or music in the background.
- Lighting should be bright overhead. Position your screen away from other light sources to limit glare.
If your workspace doesn't feel quite right, try these steps:
- Place an additional chair cushion on your seat for extra comfort or height.
- Use a box as a footrest to support your feet and legs.
- Use speakerphone or headphones with a microphone to take calls instead of holding the phone.
- Raise your monitor with an adjustable stand, laptop stand, or stack of books.
- If your monitor is too small, increase the zoom settings.
- If you only have a laptop, tilt the screen backwards to create more distance and use keyboard shortcuts to reduce trackpad use.
- Stand up and move more often if your home setup isn’t ideal.
Reversal of posture exercises also can improve your comfort and prevent injury.