Home Office Ergonomic Set-up & Tips

Setting up a comfortable and efficient home office is essential for productivity and well-being. Here’s a friendly guide to help you create an ergonomic workspace that supports your health and enhances your workday.

 

Ergonomic Furniture & Equipment (an in-depth article on them here)

• Adjustable Chairs: Invest in a chair that allows you to adjust the height, lumbar support, and armrests. This ensures you maintain proper posture and reduces strain on your back and arms.
• Monitor stand with adjustable height
• Ergonomically designed Mouse & Keyboard for proper wrist support
• Additional accessories: document holder, anti-fatigue mat and many more
• Sit-Stand Desks:  A sit-stand desk lets you alternate between sitting and standing throughout the day and it is also a wonderful way to introduce exercise to your working day!  More about them here.

 

Monitor and Screen Setup

• Proper Monitor Height: Position your monitor so that the top of the screen is at or slightly below eye level. This helps prevent neck strain. Adjustable monitor stands or arms can help achieve the right height.
• Screen Distance: Keep your monitor about an arm’s length away from your eyes to reduce eye strain and maintain focus.

 

Keyboard and Mouse Position

• Ergonomic Keyboards and Mice: Choose keyboards and mice designed to minimize wrist strain and promote a natural hand position. Ergonomic designs can make a significant difference in comfort.
• Proper Placement: Place your keyboard and mouse close to your body to avoid overreaching. Ensure your wrists remain in a neutral position while typing and using the mouse.

A correct office sitting position involves placing your feet flat on the floor with your knees at about a 90° angle, thighs parallel to the ground with a 2–4 inch gap behind your knees, and hips aligned to support your lower back’s natural curve while keeping your torso at roughly 90°–110° relative to your thighs.

Additionally, maintain your elbows at a 90° angle when resting on your desk, position the monitor top at or slightly below eye level (yielding a 10°–20° downward gaze) about an arm’s length away, and ensure your wrists remain neutral, taking regular breaks to stand and stretch.

 

Lighting and Environment

• Adequate Lighting: Good lighting is crucial to reduce eye strain. Utilize natural light when possible and supplement with adjustable desk lamps to ensure your workspace is well-lit.
• Reduced Glare: Position your monitor to avoid glare from windows and overhead lights. Using blinds or anti-glare screen protectors can help create a more comfortable viewing experience.

Accessories and Tools

• Footrests: If your chair height doesn’t allow your feet to rest flat on the floor, a footrest can help maintain proper leg positioning and reduce lower back pressure.
• Document Holders: Keep any reference materials at eye level using a document holder. This minimizes neck movement and keeps your workspace organized.

Regular Breaks and Movement

• Scheduled Breaks: Incorporate regular breaks into your routine to stand, stretch, and move around. This helps prevent stiffness and reduces fatigue.
• Stretching Exercises: Simple stretching exercises can maintain flexibility and reduce muscle tension. Consider short stretches every hour to keep your body comfortable.

Additional Home Office Ergonomic Tips:

• Cable Management: Organize your cables using clips or sleeves to keep your desk tidy and prevent tripping hazards.
• Personal Touches: Add personal items like plants, artwork, or your favourite mug to make your workspace inviting and uniquely yours.
• Quality Headset: Use a comfortable headset for virtual meetings to avoid hunching over your phone and to ensure clear communication.

By selecting the right furniture, setting up your equipment correctly, and adding thoughtful accessories, you can build a workspace that supports your health and enhances your productivity. Take the time to arrange your home office thoughtfully. If you are working remotely for a company, read about your Employer’s responsibilities here.

Happy working!