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Ergonomics: Working from Home

It’s been close to a year since many people have been working from their homes. Whether you love it or hate it, there is one thing that everyone can agree on—you want to have a comfortable workspace that won’t cause any musculoskeletal issues. However, not everyone has the time or budget to set up the most ergonomically friendly workspace. There are quite a few things you can do to create a healthier workspace and routine that won’t break your bank account.

Tips to follow:

  • Do not slouch, make sure you’re leaning back against your chair. If you need additional lumbar support, place a small, firm pillow or a tightly folded towel in between your chair and lower back.

  • Sitting height should be where your elbow naturally falls to be even with your desk height (about 90-degree angle). If you need to be higher yet you don’t have an adjustable chair, try raising your height with a pillow or folded blankets.

  • Feet need to be flat on the floor, if you let your feet dangle, you could create back issues. If you can’t get a footrest, try finding an old box, books, etc. that your feet can rest on comfortably.

  • Allow space between the back of your knees and the chair, this helps with circulation. If you can’t fully sit back in your chair and keep the back of your knees from touching, this is another time you can use a firm pillow or folded towel behind the back.

  • If you use multiple monitors, ensure they are all at an equal level and that you are able to keep your head straight when looking at your screens. (You don’t want to be tilting your head up or down to view, this could cause neck issues) If you use a laptop with your monitor(s), set your laptop on a box or books to make the height equal to your monitor(s).

Here is a helpful photo to keep in mind, courtesy of Posturite:

Also remember to:

Take breaks, stand up, stretch, and/or lightly exercise throughout the day. All of these things can help your body reset and improve circulation, posture, and prevent musculoskeletal injuries.



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