6 Important Ergonomic Tips for Remote Workers

Often, the first step in managing ergonomic hazards is being educated on where hazards exist in the working environment. Ample natural light is important, and sitting in front of a window can help when video conferencing… unless it’s right behind you, casting you in shadow. The glare of the sun also isn’t good for your eyes, so find the right location where you can benefit from the light but won’t be fighting against it. It’s easy to snack throughout the day instead of eating like you did in the office. Making a meal and staying hydrated gives you the opportunity to stand up, walk around, and let your eyes have a rest from the computer screen.

Also, it’s essential to move your feet back and forth for exercise. But if you have a chair that reclines, this’ll provide the necessary support for your legs, too. With an active chair, such as the ErgoStool, you can switch between sitting and standing throughout the day. Here are six ergonomic tips that can help you work comfortably and productively at home. While you still always need to remain polished and professional, it can be helpful to let a little of your personality shine through in your cover letter.

What do you need to make your home office a bit more comfortable?

Most of us, unfortunately, would need a month’s worth of chiropractic work to set that straight. Find a working height so that your elbows naturally fall flush with your table/desk height. This will promote better wrist alignment rather than impingement or carpal tunnel stress.

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• With the height correct, adjust the keyboard to the proper distance.
• If you don’t have a footrest, try using a small stool or a stack of sturdy books.

This way your elbows will still be at 90 degrees, but they’ll be resting on the chair instead of the desk. Therefore, the elbow height determines the height of the desk, because elbows should bend at 90 degrees. If you struggle with lower back pain, adding a lumbar support pillow or a rolled towel on your seat can make you more comfortable by enforcing a healthy posture and maintaining healthy spine alignment. That’s because lumbar support pillows that rest on the back of your pelvis can help relieve discomfort from sitting for extended periods. Just roll a towel and place it between your chair and lower back. 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.

DON’T let your feet dangle

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. 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. Keep a watchful eye on your posture when you work at a standing desk.

Stand up to get anything that you can’t comfortably reach while sitting. When it comes to hybrid options, for those whose jobs can be performed from home, over half of employees report a preference to work fewer than three days a week in the office. Employers are responsible for home worksites when there are hazards caused by materials, equipment, or work processes which the employer provides or requires to be used in the employee’s home. If a complaint or referral is received about hazards at an employee’s home-based worksite, the applicable policies and procedures for conducting inspections and responding to complaints will be followed. OSHA respects the privacy of the home and will no conduct inspections of employees’ home offices, nor will they hold employers liable for employees’ home offices.

Ergonomics & Safety When Working Remotely

However, if you wear bifocals, you may need to adjust the tilt by 30 to 40 degrees. This helps you use your bifocal lenses the right way without craning your neck. Preferably, your hips and thighs should form 90-degrees angles when you sit in a chair.

OSHA does not expect employers to inspect the home offices of their employees, either. Back to Basics is a weekly feature that highlights important but possibly overlooked information that any EHS professional should https://remotemode.net/blog/10-remote-work-ergonomics-tips-to-use/ know. This week, we examine remote work standards and at-home ergonomics. If you’re one of the few people who can do a day’s work crouched in bed without feeling the effects a few days later, good on you.

If you can, use an external monitor or laptop stand (with an external keyboard and mouse) to prop up your screen. When looking at the screen, your eye line should be level with the address bar on your web browser. Social distancing still can be followed by using remote or virtual ergonomic assessment techniques where ergonomists can obtain the most pertinent information to recommend an optimum workstation setup.

Placing your keyboard at elbow height is only the beginning of proper keyboard ergonomics. To ensure you’ve got the right keyboard height, place the keyboard on your work surface then try to type a few lines. As you type, your wrists should remain straight, and your upper arms should stay close to your body, without you forcing it. By adding an adjustable standing desk to your home office setup, you can change positions regularly. Also, you can use an anti-fatigue mat, which will motivate you to move your legs. These additions can stretch your calves, massage your feet, and ease fatigue throughout the day.

Make sure there’s good lighting

Hold out your arms (with your elbows just slightly in front of your body but still at your sides) as if you were typing. You must set up your chair and the height of your desk correctly, to maintain a healthy posture. Also, supporting your arms is essential for your neck and shoulders, so avoid sitting at a curve in your desk as much as possible. If you’re using the armrests to support your arms, you can use keyboard/mouse trays, too.

However, if you are going to use a standing desk, be aware that it does come with its own ergonomic risks. Using a laptop computer may lead to discomfort because of the low screen height and cramped keyboard and touchpad. If you use a laptop at your desk, consider getting an external keyboard and mouse, along with a laptop stand, to more closely mimic a desktop computer setup.

I find myself becoming more energized the more I read about your company and this particular role, and I’d like to tell you more specifically why I feel we’re a great fit for each other. Simply designing more ergonomically-sound workstations will not guarantee an injury-free workplace. People can still adopt poor postures and unsafe working behaviors in an ideal working environment. 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. As the novelty of working from home wears off, it’s crucial to have a “leaving the office” strategy in place, so it’s easier to separate your work time from your leisure time – since both happen at home. If you don’t have a designated workstation, pack up your work items and put them out of sight until the next day.

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• This lets you view the entire screen at once—meaning you won’t have to move your head from left to right.
• Place the computer monitor straight in front of you, directly behind your keyboard, about an arm’s length away from your face.