With many of us adjusting to working remotely, setting up home offices, using the dining room table or some other makeshift desk, plus the stress of isolation, and fear of COVID-19, we are feeling pressure from many directions.   This crazy time can take a toll on your body. To prevent aches and pains, try your best to practice proper ergonomics while working from home.

Proper Ergonomics

Ergonomic Tips for Remote Work

Check Your Monitor

When you sit at your desk, make sure the center of your computer screen is slightly above eye level.  If you are constantly looking up or down, it can create neck and back problems.

Be Aware of Your Arms

Make sure your arms are parallel to the floor with your wrists supported and minimally bent.  Putting extra stress on your wrists will increase the chances of carpal tunnel syndrome.

Customize Your Chair

Desk and computer heightUse a desk chair with adjustable lumbar back support and customize it to your body.  You can also purchase separate back supports if you feel you need them.  I found this diagram of how high your desk and monitor should be on Pinterest.

Bend Your Knees

Your knees should be bent at a 90-degree angle.  If you are vertically challenged, you may need a small footrest so your feet are not dangling.

Keep Your Feet on the Floor

Your feet should be flat on the floor or on a footrest.  Do not cross your legs or your ankles.

Use a Headset

Instead of holding the phone with your shoulder, use a headset.

Get Up and Stretch

Take time to stretch your body and change your position during the day. It also gives your eyes a break from the computer screen.  It is recommended you move at least once every hour.  Stand up, stretch, take a walk, just move.

We rely heavily on our body and mind to help us reach our maximum potential in all aspects of life.  Take the time to take care of your body.  Proper ergonomics can help with remote work so your body can carry you wherever you’d like to take your career, whether that be back to your office when this is all over, or being a permanent remote worker.