When working from home, it is important to apply the same ergonomic principles of an office environment to your home environment.
- use a comfortable chair that is appropriate for the task. Ideally it should be adjustable
- find a work surface that is suitable, this can be a dining table or a home office desk that allows you to have relaxed shoulders with elbows slightly above the work surface height when typing
- make sure there is adequate leg space under the desk or table and your feet can be flat on the ground. If you need to raise the height of the chair and your feet are no longer flat on the ground – use a stable object that is wide enough to raise your feet.
- When seated, ensure your hips are at about 90 to 100 degrees
- use books or reams of paper to raise the monitor height (to top third of the screen – same height as the eyes)
- distance between your eyes and the screen to be approximately an arm’s reach
- keyboard is positioned in front of you at a distance from the edge of the desk/table that feels comfortable
- when using the mouse, keep it close to your body.
- if possible, use a docking station or a laptop stand
- raise the height of your laptop by using books or reams of paper
- use a separate mouse and keyboard (full size).
Tips to move more and sit less:
When doing sedentary work, being stationary for too long can lead to discomfort. Having regular short breaks away from your usual work, and changing your posture is important for your health and wellbeing. Try these simple tips:
- stand at every opportunity e.g. read from the kitchen bench rather than sitting at your desk
- take a water break every hour
- walk around when you are on your mobile
- stand up and move around (change your posture) at least once every hour.
- ensure you have enough light for what you are doing, without glare or reflection
- all walkways need to be clear to avoid slips and trips
- all emergency exits need to be cleared
- find a way to stay connected with your colleagues.
If you are looking to work from home on a long-term basis, please refer to our Working from Home checklist for more information.
For more detailed information on workstations ergonomics please refer to the ergonomic guide to computer-based work from WorkSafe QLD.
WorkSafe Victoria provide advice on using working from home to minimise the spread of COVID-19.