Easy Solutions to Make Remote Working More Comfortable
Working from home during the pandemic provides unique challenges for our bodies, mental health, and wellbeing.
“Paying attention to how people work in their environments can help you be more comfortable, productive, happier, and injury-free while working from home,” explains Howard Thomas, CEAS, PHR, SHRM-CP, SERMA Safety Management Supervisor.
Whether you’re working in your den, kitchen, living room, or basement, you can apply basic office ergonomic strategies at home to avoid pain, strain, and drain. IWIF and Chesapeake Employers’ Certified Ergonomic Assessment Specialists (CEAS) offer tips to adjust your workspace to maximize comfort and reduce the risk of fatigue and injury.
Working While Seated
“Sitting while working for extended periods of time can cause a myriad of aches and pains,” explains Michael Malooly, AIC, WCP®, CEAS-1, Chesapeake Employers' Safety Management Consultant. He recommends employees assess their home workspaces and apply these ergonomic strategies to increase comfort:
- Sit up straight and be mindful of good posture to help prevent back and neck pain.
- Support your lower back while sitting.
- Arms should be at right angles, supported by armrests, if possible.
- Elbows should be in line with the keyboard, so wrists are flat.
- Legs should be at right angles and your feet should be flat on the floor.
- Position the computer monitor at eye level and keep your neck in a neutral position.
- Smaller monitors should be about 20 inches from your eyes. Larger screens should be positioned farther away.
- Stretch regularly and follow the “20-20-20” rule. Every 20 minutes look at something 20 feet away for 20 seconds. This will help reduce eye strain.
- Ensure proper room lighting and brightness of computer screen. Reduce computer glare.
SERMA Risk Management Consultant Brittany Keller-Hokuf, CEAS, says: “Listen to your body. If something hurts, make a change. Be creative when adjusting your homework station.”
For example, use a small pillow or rolled up towel for lumbar support when seated. Place your computer or monitor on a sturdy box or stack of books to raise the screen to eye level. If your chair isn’t adjustable, place a small box under your feet as a footrest.
Working While Standing
Brittany also recommends changing your workstation position from seated to standing occasionally.
“Make a standing workstation at your kitchen counter,” says Brittany. “Working in a combination of seated and standing positions is ideal. Plus, the change of location can add interest throughout the day. While standing is a great option for many, it’s not the best for all individuals. Just make sure you practice good standing techniques when working on your feet.”
Take Breaks from Tasks
If you’ve been typing, reading spreadsheets, or analyzing data for hours, take a break and do something else for a while, recommends Janeene Jensen-Graf, CEAS, WCP, SERMA Senior Risk Management Consultant. “Make a phone call or meet virtually with a co-worker to break up long-winded or repetitive tasks.”
Get up frequently during the day, advises Janeene. “To remind yourself to move around, set an alarm on your computer, phone, or watch every hour and get up and stretch for a few minutes. Better yet, put your alarm in another room so when it sounds, you have to get up to turn it off.”
These office ergonomic tips can help you create a comfortable workspace at home.
For more information and tips, check out these resources:
