Home Office Ergonomics
DESKTOP / WORKSPACE
There are a wide variety of home workplace and desk setups. When setting up your works space there are a number of items you should take note of:
MOUSE
There are a number of computer mouse options available. When selecting a mouse you should look for one that best promotes maintaining a neutral wrist position. Other tips include:
- Should be at the same height as the keyboard
- Wrists should remain in a neutral position
- Ergo mouse can promote neutral wrist and forearm positions
KEYBOARD
Optimal setup of your home office keyboard is important to avoid wrist, elbow, and shoulder pain if you are required to type or enter data frequently. Here are several things to look for:
- Should be directly in front of user
- At a height that allows elbows to be at 90 degrees and shoulders resting naturally
- Wrists should be in a neutral position with forearms and wrists not resting on edges of table
MONITOR
The positioning, size, and type of computer monitor being used can lead to unnecessary pain if not set up properly. Neck pain is the most common symptom that is an indication that you should address your monitor setup. Here are some key pointers to home office monitor setup:
- Monitor height should be adjustable to allow eyes to be level with the top line of text. (Bifocal users require a slightly lower monitor)
- Monitor(s) should be directly centered in front of user
- Screen distance within arms reach, but will depend on vision/font size/task being performed
- Text font size should be large enough so that employee can easily read text without eye/neck strain
- Use of document holder is recommended
OFFICE CHAIR
Your office chair is often looked at as a starting point when creating an ergonomic-friendly workstation. In general an office chair that is highly adjustable is desired. Here are a list of things to look for when adjusting your office chair:
- Feet resting on floor, knees bent to 90-110 degrees
- Center point of the hip at or slightly higher than the knees
- Lumbar support to promote lumbar (low back) curvature
- Adjustable or removable armrests so that shoulders can hang freely and elbows are at 90 degrees
- Seat should pivot to allow employee to square up to work and not twist to reach work
- Seat depth should allow for 2-4 inches of clearance to the back of the knees
Also, keep in mind that most office chairs accommodate 95% of the population (5’ to 6’2” height and up to 300 or 340 lbs). If you fall outside this range then you may want to look at a specific chair that accommodates your needs.
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https://physicaltherapyptc.com/programs/industrial-health-services/