With recent developments of COVID-19, most ESD 112 employees are working from home. With a sudden change in working habits and location, many may not be aware of the basic ergonomic principles of setting up a workstation. Improper workstation setup can lead to discomfort and possibly injury. Use these basic tips to when setting up your home office.

1. Location, Location, Location

Where you set up your home office space matters. Don’t be slouching on the couch or leaning over an uncomfortable workspace. If you have a window in your space, avoid directly facing it where you’ll get glare, sit perpendicular to it, or close the blinds. If you’re working in a location with limited light consider using task lighting angled behind your screen to avoid a stark difference. You don’t want too much light or glare, or not enough light.

Designate a specific place for work to help you maintain a work/life balance. If possible, a room with a door so you can leave your work behind at the end of the day.

One of the most important steps in selecting the right location is to find the right surface height to sit at when performing much of your work. Your elbows should be at a 90-degree angle with shoulders relaxed. Kitchen tables are typically higher than you want, which could hurt your shoulders or neck. If your forearms are elevated, it could cause circulation issues or numbness. The best solution, of course, is a desk that is adjusted to the correct height for you, or even a card table which tends to sit a little lower.

2. Equipment

When possible, use a chair with adjustable height. If your chair is too low, try sitting on a cushion to get to the correct height. A rolled-up towel or small blanket can provide lower back (lumbar) support as well. Instead of your regular dining room chair, the best solution is to get an office chair with adjustable height, tilt, and backrest.

Your monitor (or laptop screen) height should be set up so that your line of sight is within the top third of the screen. If your screen is too low and you don’t have access to a monitor stand, use books or a ream of paper to elevate the screen.

Consider an external keyboard and mouse. They allow you to spread out your shoulders and avoid having your forearms angled inward to access a small laptop keyboard.  An external keyboard should sit below your laptop or in front of your desktop screen.

3. Laptop Tips

Even though it is named a laptop, the general rule is not to put your laptop directly on your lap while working. It gives off heat and the position it forces your body to be in will not be comfortable or ergonomically correct.

4. A Simple Ergonomic Office Checklist

  • Feet flat on the floor
  • Knees at about a 90-degree angle
  • Hips at about a 90-degree angle
  • Elbows at about a 90-degree angle when typing and using a mouse
  • Wrists straight when typing and using a mouse
  • Monitor raised so that your line of sight is in the top 1/3 of the monitor
  • Take breaks to stretch every 30 minutes
  • Give your eyes a break from the screen

Ergonomic concerns can quickly lead to ergonomic discomfort and possibly injury. Being proactive about setting up home offices correctly will put you ahead in the end. If you have any questions contact Scott LaBar (who is also working from home).

For more info, check out this fact sheet from the Washington State Department of Labor & Industries for some helpful visuals and tips on ergonomics.