Guidelines for efficient and comfortable ways to work remotely.
- Ergonomics - Even though you may not have a home office, here are some simple steps that can help you to optimize your posture and improve your comfort when working at home.
- Work at a desk or table where you can sit or stand close to your laptop.
- Ideally, use a separate keyboard and mouse with your laptop, positioned directly in front of you, within easy reach.
- Position the top of your laptop screen at eye level. Use a laptop riser, a box, or some books to maintain a neutral upright posture. You can plug in a separate monitor if you have one.
- If your chair is too low and can’t be adjusted, sit on a cushion. Your elbow height should match table height.
- Maintain good posture. When sitting, ensure the lower back is supported and shoulders are relaxed. Avoid sitting on the seat edge. If standing, keep legs, torso, neck and head approximately in vertical line.
- Try to change your posture every few minutes and don’t forget to take breaks.
- Tips and Tricks
- Use a small box or crate for a footrest.
- No adjustable chair? Use a rolled-up hand towel placed between the shoulder blades and running the length of the spine for extra lower back support.
- Try standing at a taller counter for short durations, no more than 20 minutes. Be creative - like using an ironing board.
Workstation Setup Video: How to achieve good posture while working on computers at home.