When you’re working from home, setting up a productive yet “healthy” office space is crucial. Your office should allow you to work comfortably and efficiently. Adjust your office equipment by looking at the following areas:
- Find your natural posture – It’s similar to how you’d sit in a car. Move your chair away from your desk and sit down comfortably. Your feet should be flat on the floor in front of you; your hands are in your lap, and your shoulders relax as you lean back just a bit.
- Position your monitor – Place the monitor directly in front of you, about an arm’s length away. The top of the screen should be at or slightly below eye level. The monitor should be directly behind your keyboard.
- Your chair – Find a chair that supports your natural posture and spinal curves. Adjust the height so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed.
- Keep the most used objects close at hand – Things such as your telephone or printed materials should be close to your body to minimize reaching. Stand up to reach anything that can’t be comfortably reached while sitting.
- Keyboard and mouse placement – Place your mouse within easy reach and on the same surface as your keyboard. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows.
- Telephone – If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck.
- Desk – Make sure there’s room under the desk for your legs. If the desk is too low and can’t be adjusted, place sturdy boards or blocks under the desk legs. If the desk is too high and can’t be adjusted, raise your chair. Use a footrest to support your feet as needed.
- Footrest – Your feet should rest flat on the floor, but if your chair is too high use a footrest, small stool or a stack of sturdy books.
- Get up and move –Don’t forget about physical activity. Take a break at least once an hour to walk around the office or stretch. No matter how ergonomic your workstation is, stretching your body is the only thing that can combat the health issues that arise from prolonged sitting.
