Like many others across the globe, you may have found yourself scrambling to set up a workstation at home in light of the Covid-19 pandemic. While adapting to this new normal, it is important to consider the setup of your workstation and make small modifications to prevent low back pain, neck pain, or wrist pain.
As you resolve to spending 40 hours a week seated at your new in-home workspace, it is important to consider the optimal setup for both ergonomics and productivity. Below are some guidlines and tips to help modify your current at home work set-up.
Make the Best of It!
Knees about level with hips while seated
- Adjust chair height or add a step under feet to have feet flat
Supportive chair
- Consider a chair with proper lumbar support, or add a small pillow/towel roll behind your low back
Wrist/hand/elbow alignment
- Wrists straight
- Hands at or below elbow level
- Consider support with armrests (no shoulder shrug)
Keyboard and mouse
- Same height as each other, as close to the body as possible
- Consider alternating- left hand vs right hand mouse
Monitor
- Arm’s length away
- Top of screen at eye level
- In line with keyboard
Think Outside The Box
You can use household items such as a brick to raise the height of your monitor, consider a Bluetooth or wired keyboard/mouse if using a laptop.
As always, remember to eat a healthy and balanced diet, drink water, get up for a walk/standing work break every 30 minutes if possible, and remain connected to your support system during this difficult time!