Ergonomics for Remote Workers

If more than one person is using the same setup, some monitor adjustability may be needed. If you don’t have the option of an office chair, there are some household items you can use to help you adjust. Putting a firm cushion or tightly folded towel under your buttocks will raise your hips and increase the curve of your spine, making sitting more comfortable. Placing your keyboard at elbow height is only the beginning of proper keyboard ergonomics. To ensure you’ve got the right keyboard height, place the keyboard on your work surface then try to type a few lines.

A home office consists of office work activities in a home-based worksite, and such activities may include the use of office equipment. During these exceptional times, people working from home can use these recommendations and ensure they can continue to work safely and productively. Other times, a desk and chair are present, but may not have the adjustability needed to provide a suitable long-term work environment.

Ergonomic Tips for Remote Workers

Eye strain can also be connected with other issues, like neck pain and spinal alignment. In pretty much all circumstances, having the right tools makes the job easier. And while you can certainly adapt to your environment, as mentioned above, it also helps to have a home base with some ergonomically-friendly furniture.

That, in turn, will mean you’re overextending your arms or leaning too far forward, which could put pressure on your spine. And, if you’re using an external monitor, if you don’t get the screen placed right, you may crane your neck or lean back without realizing it. When you work at a standing desk, the same rules about keyboard and mouse placement apply, so make sure you aren’t working at a standing desk that’s too tall or short for you.

Take breaks.

If after discussion with the employee, the supervisor decides an official assessment/evaluation is necessary, the employee or supervisor would reach out to the HR/Ergonomics Evaluator. A good starting point for any employee would be their agency internal website and the Labor and Industries Ergonomic website. The employee can find great information on the process, tools and training. Finally, leaders need to have a clear communication strategy for their remote workers. Lack of regular communication can lead to feelings of isolation and ultimately lack of motivation. If you spend a lot of time on the phone, or if you often type or write while you’re using the phone, put the phone on speaker or use a headset.

This means more and more people are working at a location other than their business office. Boston University moderates comments to facilitate an informed, substantive, civil conversation. Abusive, profane, self-promotional, misleading, incoherent or off-topic comments https://remotemode.net/ will be rejected. Moderators are staffed during regular business hours (EST) and can only accept comments written in English. Statistics or facts must include a citation or a link to the citation. Save time and find higher-quality jobs than on other sites, guaranteed.

DON’T let your feet dangle

It’s easy to snack throughout the day instead of eating like you did in the office. Making a meal and staying hydrated gives you the opportunity to stand up, walk around, and let your eyes have a rest from the computer screen. For some, a standing desk is the ideal combination of work and exercise—without the trip to the gym. One study found that working at a standing desk burns about 88 calories an hour. That’s not much, but it is slightly better than sitting and typing, which burns 80 calories an hour. Make sure you’re sitting evenly on your bottom and not tilting to one side or the other.

• By adopting good ergonomics, people can work comfortably, avoid injury, and improve their productivity.
• This lets you view the entire screen at once—meaning you won’t have to move your head from left to right.
• We’ve talked a lot about the mental strain of remote work, but we don’t talk all that often about the physical toll it takes.
• No matter what you choose as your “desk,” your keyboard and mouse should be at elbow height when you are seated.
• If you are the only person using the space, customizing will reduce the time and discomfort of sitting at a station that does not fit you.

Social distancing still can be followed by using remote or virtual ergonomic assessment techniques where ergonomists can obtain the most pertinent information to recommend an optimum workstation setup. It’s easy to work on your laptop for a few hours on the weekend, but doing so for 40-plus hours a week can lead to back, shoulder, and neck strain. If you can, use an external monitor or laptop stand (with an external keyboard and mouse) to prop up your screen.

And, even if you can, you may not want to drop the money on it, or take the health risk. The user guide has information regarding accessing the user settings to customize the CtrlWORK break software. There are several items that should be completed prior to the actual meeting with the employee. https://remotemode.net/blog/10-remote-work-ergonomics-tips-to-use/ To prepare for the ergonomic assessment, the evaluator will want to know if the employee has any concerns about video evaluations. If so, this concern may need to be resolved prior to the virtual meeting. In addition, the evaluator will also need the following from the employee.