Spectrum Wellness And Rehab Center

Home Office Ergonomics Checklist: 5 Things You Must Consider

Published: February 12, 2021
Home Office Ergonomics Checklist

The rise of telecommuting makes home office ergonomics a priority for businesses and employees. So our offers you tips to undertake simple changes and adjustments in the space of your home that you dedicate to professional and work needs. This is the complete home office ergonomics checklist.

The home office has to be conducive to your health and well-being. Likewise, it is also about that the space where you have the computer, the telephone and the printer, contributes to avoiding injuries derived from bad habits and from a poor arrangement of chairs, furniture, computers and other elements. In addition, you must consolidate work habits and computer use that favor your good health.

Follow This Home Office Ergonomics Checklist

The coronavirus pandemic that causes COVID-19 has forced hundreds of thousands of employees in our country to work from home, either for a few weeks or for a few months.

This is the complete home office ergonomics checklist:

  1. Make sure you get the right work desk
  2. Make sure you keep an upright position while you work
  3. Take care of your posture when sitting so as not to affect your back
  4. Take frequent and short breaks
  5. Keep your eyes level with the screen

But this phenomenon will not be entirely short-lived. Thus, experts assure that many of these new teleworkers will be so forever. As companies relax prevention measures against the new coronavirus, many employees who before COVID-19 held a physical position in an office, will go to work from home, even a few days a week.

Make Sure You Get the Right Work Desk

The first thing you have to do is analyze what you have on hand. A determining element is the table.

Do you use the laptop on a kitchen table, with a straight-backed chair? If when you sit in the chair you can put your hands flat on the table, things are going well.

Unlike office tables, tables for home use are usually a few inches lower. For that reason, you have to raise the height to which you place the keyboard and screen. In this way, you can give the table more height, or you can place the computer equipment on top of some books, a laptop lift or something that ensures the stability of the laptop or desktop.

Make Sure You Keep an Upright Position While You Work

To avoid neck, shoulder and back problems and injuries, your head should be kept upright in relation to the neck. This position is the one that generates the least tension.

Therefore, if you work with the laptop on a kitchen table, the screen will be too low. In those conditions, you will have to bend your neck forward.

For a short period of time, this way of working does not harm your health. Now if you spend a lot of time like this, you should consider putting the laptop on top of a laptop stand. Also, you should use an external keyboard and mouse.

Take Care of Your Posture When Sitting So as Not to Affect Your Back

There is a myth that you have to sit drawing a 90 degree drawing with your back and thighs. That is, with the trunk perpendicular to the ground. Now, ergonomics experts say that’s not the best way to sit.

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. That posture would be like riding in the driver’s seat of a vehicle, leaning very slightly back.

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.

Take Frequent and Short Breaks

Once you have enabled your new workspace in your home, the idea is not to be sitting in front of the monitor for hours. To avoid back problems and consequences from sitting for so long, you should take short and frequent breaks.

It is best to have natural light. To avoid injuring yourself, the ideal is to place the workspace next to a window, and not in front of or behind a window or light entry.

Remember that the screen should be brighter than sunlight, so you should adjust blinds and / or curtains to achieve that effect.

Keep Your Eyes Level With the Screen

If the screen is too low, you will end up almost resting your chin against your chest so you can see it. This posture can lead to neck, shoulder and back pain and injury. When you look at the screen, the top third of the screen should be at eye level.

If you can, position the screen so far that you can stretch your arms, and at eye level. If you wear bifocal glasses, to better see the screen, you should lower it about 3-5 centimeters in relation to the height of the view.

If you have any injuries and need help then contact us. Spectrum Wellness Rehab is here to help you.

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