home office ergonomics check

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 When you work at your computer make sure your eyes look straight ahead so your head isn’t bent down or bent back and that it isn't bent to either side or twisted. Put documents close to your computer and on a document holder so you don't have to frequently twist your head or nod from looking down at the work surface to looking up at the screen. Poor neck posture can also cause tension headaches. 

 When you work at your computer make sure that your arms in comfortable neutral positions so you can reach your keyboard/mouse without extended reaching or your mouse arm being out to one side of your body? (neutral shoulder positions are when upper arms hang relaxed and are tucked close to the body and not abducted out to the side, extended forwards or backwards, or raised up, or too far down; comfortable elbow positions do not force shoulder or elbow positions from a neutral posture) 

 When you type or mouse at your computer make sure that  your wrists and hands straight and level, not bent up or down or to one side or the other) . If you use a mouse don't 'skate' it because this increases wrist strain. Don't press keys harder than you need to.

 When you sit to do computer work make sure that you can sit back in a relaxed posture in your chair, with your lower back well supported? Don't hunch over in your chair or slouch without any low back support. Periodically stand and stretch your back.

When you sit to work at your computer make sure your legs in a neutral posture? (Your thighs should be level or slightly declined and there should be anything compressing your legs; your lower legs should be out in front of your knees so you don’t compress the blood vessels and nerves behind your knees, the edge of the chair shouldn’t compress your thighs or the back of your knees). 

 When you sit to work at your computer make sure that your feet are in a neutral posture, not dangling, not pulled back behind you lower legs, and comfortably resting on a stable surface like the floor or a footrest. Periodically rock your feet to promote better circulation.

 When you work at your computer, looking at the screen and/or paper documents, make sure that your eyes feel comfortable, and not tired or strained? Every 20 minutes take a 20 second eye break, look the the distance and blink your eyes 20 times. This clears debris from your eyes and refreshes your tear film. It also helps maintain the shape of the cornea. Make sure your screen is free from glare so don't have it face or back to a bright window, but place it at a right angle to a window.

If you can, try to periodically stand to do computer work. Make sure that you can do this without hunching over the computer are you in a stable and erect standing posture. Make sure that your wrists are not bent up when you work. Use a sit-stand desk where possible. Make sure the floor is comfortable for you to stand to work.

Break your workday up with times when you go from sitting to standing to walking around. Research shows that the ideal work pattern is 20 minutes sitting, 8 minutes standing and 2 minutes moving/stretching.  You can still work while you walk, for example, talking on the phone.

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.