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Working from home ergonomic checklist

Working from home ergonomic checklist

1. Chair and posture

  • Use the backrest of the chair to provide full support to your lower back.
  • Make sure your chair allows clearance behind your knees when seated against the backrest.

Maintain proper body posture: 

  • Sit with your hips and knees at a 90-degree or greater angle.
  • Keep your feet flat on the floor or on a footrest.
  • Keep your arms relaxed at your sides, ideally with elbows at 70 – 135 degrees.
  • Change posture frequently. Common postures include upright sitting, reclined sitting, and standing.

2. Monitor

  • Place the monitor directly in front of you about an arm’s length away.
  • Position the top of the monitor screen at or below eye level.

3. Keyboard and input devices

  • Adjust the keyboard or chair height to keep forearms, wrists, and hands in a straight line.
  • Place mouse and other input devices near to and at the same height as your keyboard.
  • Keep your elbows close to your body.

4. Work area and lighting

  • Allow ample clearance to move your knees and legs under the keyboard and desk.
  • Avoid contact stress with edge of the desk and keyboard.

To reduce glare and shadows on your work surface: 

  • Adjust window shades or decrease overhead lighting.
  • Adjust the monitor screen or add an anti-glare filter.
  • Add a task light to illuminate paper references.

5. Accessories

  • Get a headset if you regularly talk on the phone for extended periods. Use a lowered voice.

Use an adjustable document holder to: 

  • Place reference materials as close to the computer screen as possible.
  • Keep materials at the same height and distance as your computer screen.
  • Use your ergonomic accessories to support body posture (e.g. lumbar support, armrests, monitor blocks, external keyboard).

6. Healthy computing habits

  • Use softer touch when keying and relax your grip on the mouse.
  • Avoid working too long in one position.
  • Change your body posture frequently.
  • Take frequently breaks and stretch periodically.
  • Give your eyes a visual break.

Click here to download this checklist.

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