The Ultimate Work From Home Ergonomics Checklist

The Ultimate Work From Home Ergonomics Checklist

Whether you choose to work as a remote employee, a work-from-home freelancer, or a home business owner, knowing the way that works for you is key to success. If you don’t have an office chair that supports your lower back, try putting a cushion or towel between your lower back and the backrest. You can also buy chair cushions, which are designed to give relief and support to your lower back. Thus, the ideal posture allows you to see the screen at the same time that you sit in a way that ensures support for your lower back.

  • Research has shown that using a poorly designed work chair can lead to major back and neck problems over time.
  • Position frequently used materials and equipment close to the front of the body to avoid twisting and reaching.
  • This gives your eye muscles a break and helps reduce eye strain.
  • To help make the decision slightly easier, make sure to consider these factors.
  • Your keyboard should be placed at a distance where you can comfortably reach it with your elbows at your side.

Keep your arms relaxed at your sides, ideally with elbows at 70 – 135 degrees. Make sure your chair allows clearance behind your knees when seated against the backrest.

Are You Practicing Good Ergonomics at Home?

All in all, when setting up your ergonomic workspace, don’t be afraid to invest in the tools and accessories you need to stay healthy. If that means a special chair, or a monitor hood, or some other accessory, then those investments are likely to save you pain in the long run. Because you stare at your monitor all day long, it’s quite obvious that this is another big item on your office ergonomics checklist. Make sure you’re considering all of these factors as you design your ergonomic workspace. Many companies were not prepared for the WFH requirements created by the COVID-19 pandemic. This left many workers on their own to set up at-home workstations.

work from home ergonomics checklist

The top line of your monitor’s screen should be at eye level or slightly below in order to be comfortable to look at and prevent neck strain. When setting up your ergonomic workspace, the first item work from home ergonomics you want to keep in mind is your chair. This is probably the most important part of your ergonomic desk arrangement because your chair is what offers you support throughout your eight-hour workday.


It might be a slow learning curve at first, but you can eventually reduce your typing by two-thirds or more. It’s a lot easier to find that sweet spot if you can try out different items and return the ones that don’t adjust to your liking. If being a home business owner was easy, then everyone would have done it. Perseverance is key to success, so don’t be afraid to try new things like implementing new processes or changing marketing tactics. You can always learn from failures and improve yourself, the way you work, and your business. Process documentation, especially when changes are being made at a rapid rate, and over-communication can also help clarify work expectations, avoid misunderstandings, and lessen frustrations.

  • That posture would be like riding in the driver’s seat of a vehicle, leaning very slightly back.
  • With 40 or more hours spent at work each week, it only makes sense that your workspace should be personalized to you and your comfort level.
  • That being said, being stuck in a closet or the attic isn’t the best space either.
  • If you set up your laptop and stake your claim at the kitchen counter, you might frequently be joined by the spouse and kids walking through for a snack or to do the dishes.
  • As an opportunity, different types of work and businesses can be done and managed from home.
  • For every 20 minutes spent looking at a computer screen, you should spend 20 seconds looking at something else 20 feet away.

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