Working from home: ergonomic checklist
Back pain, tight shoulders and joint troubles are just some of the impacts of poor ergonomics at your desk. We've collated a work from home ergonomic checklist with tips and recommendations to ensure your working from home setup is configured right!
- Monitor ergonomics
- Chair and posture
- Ergonomic mouse & keyboard
- Ergonomics accessories
- Healthy ergonomic habits
1. Monitor ergonomics
- Your monitor should be at about an arm's length, with the top of the screen more or less at eye level.
- To reduce the strain on your eyes, we recommend a monitor with at least a 100hz refresh rate.
2. Chair and posture
- Your lower back should be fully supported by the chair backrest.
- Your hips and knees should be at 90 degrees angle or greater
- Change posture once a while. Switching daily from seated to standing position or doing short walks is advised
Check out our recommended chairs here.
3. Ergonomic mouse & keyboard
- Your elbows should be kept close to your body when typing or manipulating the mouse
- If you suffer from or are prone to RSI, consider investing in a specialised ergonomic mouse and/or keyboard.
Check out our recommended mice here
Check out our recommended keyboards here
4. Ergonomics accessories
- Go wireless where possible, which will avoid twisting your body in abnormal positions to cater for cables. Furthermore, this will allow you to stand up and walk around during conference calls, improving your blood flow and general health.
- Invest in a (large) mousepad, to allow your hand to rest on a softer surface.
Check out our recommended wireless headsets here.
Check out our recommended mousepads here.
5. Healthy ergonomic habits
- Allow sufficient lighting in your work area. Preferably natural lighting, while avoiding light glares on your screen. Some screens have anti glare filters, however positioning yourself properly to avoid shadows and glare is even better. If your workspace does not have sufficient lighting, invest in a desk lamp to position diagonally from your dominant hand. E.g. if you're right handed, place the desk lap on the left side of your screen(s).
- Take regular breaks which include some kind of (light) physical activity. Walking & stretching are perfect examples.
- Consider a standing desk and make sure the desk is adjusted to your elbows' height. Also here, screen needs to be at eye level.
- Turn off or eliminate sources of noise around your workspace where possible. If required, invest in noise cancelling headphones to minimise distractions
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