Ergonomics for working from home

Many people, including most Alberta Blue Cross® staff, are adjusting to the new reality of working from home during the COVID-19 pandemic. You might have a home office, a personal computer or just a laptop at the kitchen table—no matter what your situation is, it’s still important to ensure your workspace fits your ergonomic needs and that you keep moving throughout the day.

Setting up your workstation

Setting up your workspace properly helps keep your body and mind healthy and improves effectiveness at work.

• Monitor: Set the top of your monitor so it aligns with your eye level and make sure it’s 18 to 36 inches (around 45 to 90 centimetres) from your eyes—about an arm’s length away.
• Keyboard: Try to adjust your keyboard tray to elbow height. You want it in a position where you can reach it with relaxed upper arms, straight wrists and a 90-degree angle at the elbows.
• Shoulders: Keep your shoulders low and pulled back. Don’t reach forward and make sure your armrests are adjusted to elbow height, with elbows bent at a 90-degree angle.
• Back: You should be sitting straight up, with your back at a 90-to 110-degree angle.
• Knees: Bend your knees at a 90-to 120-degree angle.
• Feet: Keep your feet fully supported, either on the floor or on a footrest.

Staying active

Avoid prolonged sitting and inactivity. Get up every 30 minutes and move around for a minute or two—try standing while on the phone or get up to fill your drink. Short breaks from inactivity are essential to maintaining healthy circulation and relieving muscle stress and tension.

Alberta Health also recommends going for a walk through your neighbourhood or a public park, while maintaining a six-foot social distancing space from others.

For more information, tips and resources to help you stay healthy while working from home, visit our ergonomics partner EWI Works at their website, www.ewiworks.com.