OPTIMIZE YOUR HOME OFFICE ERGONOMICS

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 Spend as much time as you can working in a neutral posture.  A neutral posture is a comfortable body position where no body part is awkwardly bent or twisted and periodically move around to promote circulation.  

Hunching forwards puts strain on your back, abdomen and thighs, it outs your shoulders and arms in a poor posture and if the seat pan presses behind your knees it can also cause lower leg circulatory problems.

Even if you don't have an ergonomic chair, use a cushion of rolled towel or something that can give support to your lower back when you sit to work. make sure you can sit back in your chair with your feet on a stable surface (floor or footrest).

Raise your screen using a laptop riser or monitor support so that  your eyes line up to be  just below the top of your screen. Have your screen  straight in front of you so you don't have to bend or twist your neck to work. Use a document holder next to your screen. Use  a task light for documents.

Twisting your back and your neck puts strain on your body and can cause injuries. Put your computer screen /laptop in front of you so you don't have to twist your neck. Put paper documents on a document holder next to the screen so you don't have to bend your neck to see their content.

Keep your arms close to your body. Keep your wrists and hands straight and level while you are typing/mousing. Don't pull your hands up when you have paused typing while you think. Don't skate your mouse. Keep your hands straight and flat as much as possible. Use voice input to periodically rest your hands .

The chair seat pan should comfortably support your thighs and the seat should not be in contact behind your knees otherwise circulation can be restricted.

Keep your feet flat on the floor or on a foot support. If this is moveable then rock your feet periodically to promote circulation.

Changing your posture from sitting to standing and periodically walking around helps improve circulation refresh muscles.

Eliminating screen glare will help you to minimize eyestrain. Put your screen sideways to any window. Don't back your screen to a window - this creates a very bright surround to your screen that causes eyestrain. Don't sit with you back to a window because the window can cause reflections in your screen.

Keep your computer screen about an arms length away and at a comfortable height. Increase the screen font size rather than pulling the screen closer to you to make it easier to read things.

Every 20 minutes  take a brief break and look to the distance to rest your eyes and blink your eyes several time to refresh the tear film and clear any debris from the surface of your eyes..

Noise (unwanted sound) is stressful. Use noise cancelling headphones/earbuds to reduce noise. Listen to your favorite music to help you relax. Try to minimize other distractions.

Looking at nature, even through a window, is relaxing. Tending to plants in your workspace can lower your blood pressure. If you feel stressed a walk in nature is restorative.

 In addition to taking frequent short breaks and walking or stretching, also set aside some ‘quite time’. Meditation reduces stress and burnout and improves well-being and personal performance.  

A good ergonomic chair is essential for a healthy home office. Make sure you chair is adjustable to be comfortable. Make sure you have good back support. Don't sit for too long without taking a break.

A good ergonomic desk can accommodate all your computer needs. Preferably you should be able to sit and to stand to work at the desk. If your desk doesn't adjust in height consider a retrofit product that lets you sit and stand to work.

Computer equipment can include a desktop or laptop computer, an external monitor, an external keyboard and/or mouse, a laptop holder, a task light and a document holder. Having the proper equipment in an ergonomic arrangement optimizes your workplace.

Download the ad free, free app called  

Home Office Ergonomics from either:
•Apple App (iOS) store
•Google Play (Android)

Scan the QR code and click 'Open Browser'

The app has sections giving details on Posture, Furniture, Technology, Environment and Well-being. It also has a self-checkup section. 

The app gives a daily tip for you to follow to improve the ergonomics of your home office working.