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.