Working from home is hardly a new phenomenon, but the COVID-19 pandemic made it an unplanned requirement for many office workers.
Even as most organisations are now returning back to the office, many employers will have discovered that they don’t necessarily need large office buildings and staff on-site daily, and many employees will have discovered that they don’t need to be in the office every day or spend hours commuting.
The sudden nature of having to work from home meant many people resorted to make-shift kitchen table set ups and the like, but this shift in how we view working has prompted us to realise working from home may be the new norm and requires a more permanent set up.
A long-term home office should ideally be a separate space in your home that is properly outfitted for work. Here are the basics for an ergonomically safe home office:
Proper work height
You know your work surface is at the correct height if, when you sit up straight, your forearms are parallel to the ground and your wrist is not bent up or down when you type or mouse. The top surface of your wrist should essentially be on the same plane as the top of your forearm, with your fingers dangling slightly down to the keyboard. Bending the wrists for prolonged periods is an easy way to cause injury.
Proper monitor height
Your monitor should line up so that if you look straight ahead when sitting straight, your eyes are at a height of 25% to 30% below the top of the screen. That way, you keep your shoulders level and don’t hunch your back — two easy ways to cause injury.
A good chair
Be sure to get one with adjustable height, that can roll, that provides lumbar support for the lower back, and ideally has adjustable seat pan tilt, arm height, and lateral arm position. An arm rest is preferable, but only if you use it correctly: That means your forearm should rest very lightly on the arm rest; there should be no pressure from your arm onto the arm rest. The arm rest basically should remind your arm to stay in the right position.
Good Lighting
It’s very easy to underestimate the effects of your work environment on your ability to work. Lighting is often an area people don’t think about. Ideally, you have sufficient indirect light to illuminate your workspace, so you can easily read papers and see physical objects. Overhead lighting is usually best, such as from a ceiling lamp.
