Many of us are working from home more often, whether full time, part time or occasionally. You might have a dedicated home office, a personal computer or just a laptop at the kitchen table—no matter what your setup is, it’s important to ensure your workspace fits your ergonomic needs and supports your body and mind. A good ergonomic setup can help prevent strain, improve comfort and support long-term health.
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.
Spending time outdoors is another simple way to recharge. A walk through your neighbourhood or a local park can refresh your mind and body.
Experiencing strain or discomfort while working from home? Alberta Blue Cross® personal benefit plans cover services like physiotherapy, massage or chiropractic care. If you are a member, sign in to the member to site to check your eligibility.
Work from home is the new normal and people who are planning to redesign their home/office set up must invest in good quality furniture. I guess you made a pretty good point that it would be best to opt for an adjustable-standing desk to stay healthy.