Why do home office ergonomics matter?
Preventing musculoskeletal disorders (MSD):
MSDs are a prevalent issue that arises from poor ergonomics. In Australia, MSDs are a leading cause of work-related injury and can result in substantial pain, discomfort and disability. Sitting in an uncomfortable position, using a non-ergonomic chair or typing at a poorly positioned keyboard can lead to problems such as back pain, neck strain, shoulder discomfort and wrist issues like carpal tunnel syndrome. According to Safe Work Australia, MSDs accounted for 37% of all serious workers' compensation claims in 2022.
Enhancing productivity and focus:
When your workspace is ergonomically designed, you can focus better on your tasks without being distracted by discomfort or pain. Proper ergonomics allow you to maintain a better posture, reduce fatigue, and increase your ability to concentrate on your work for longer periods.
Promoting overall wellbeing:
A well-designed home office can positively impact your overall health and wellbeing. Good ergonomics encourage regular movement, which helps prevent stiffness and promotes blood circulation. This can reduce the risk of chronic health conditions related to a sedentary lifestyle, such as cardiovascular diseases and obesity.
Boosting energy and morale:
Working in an ergonomic home office can lead to increased energy levels and improved mood. When you feel physically comfortable and supported, it can reflect positively on your mental state, leading to higher job satisfaction and motivation.
Long-term health benefits:
Investing in proper home office ergonomics is an investment in your long-term health. By taking proactive measures to prevent injuries and strains, you reduce the likelihood of developing chronic conditions that could impact your quality of life in the future.
Home office ergonomics is not a luxury but a necessity for anyone working remotely. Prioritising ergonomics can help prevent injuries, enhance productivity, and promote overall wellbeing. By making these small adjustments to your home office setup, you can create a more comfortable and healthy workspace that contributes to your success as a remote worker.
How to Set Up Your Home Office for Optimal Ergonomics
Step 1:
Choose the Right Chair – Your chair should have adjustable height, lumbar support and armrests.
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When shoulders are relaxed and elbows are by the side at 90 degrees, forearms should be positioned just above the desk surface for typing
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Seat height adjusted so hips and knees are at 90 degrees
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Feet comfortably on the floor (a footrest may be required to achieve this)
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The height of the backrest adjusted so the lumbar support of the chair is positioned level with hips
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When seated in the chair, there should be 2-3 finger spaces between the back of the knees and the edge of the seat
Step 2:
Adjust Your Desk Height – Ensure your desk height is adjustable, and set it at elbow height.
Step 3:
Position Your Monitor – The top third of the monitor should be at eye level and an arm’s length away.
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Monitor should be positioned at right angles to light sources (e.g. window) and free from glare
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If using dual monitors regularly, position monitors side-by-side with split in the centre. If only using the second monitor occasionally, position the main screen in the centre.
Step 4:
Your Keyboard and Mouse – Keep your keyboard and mouse close to each other and at elbow height.
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Keep the keyboard directly in front, at a distance from the edge of the desk that is comfortable.
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Align the “B” key to the navel.
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Keep the keyboard flat.
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Keep the mouse close to the keyboard to minimise reach.
Step 5:
Keep desktop clutter free with the most used items within optimum reach sector.
Step 6:
Take Breaks – Remember to take frequent breaks, stretch, and move around to avoid prolonged sitting.
Key Take Home Ergonomic Considerations for Your Home Office:
Chair:
Invest in an ergonomic chair that provides adequate lumbar support, is adjustable in height and tilt, and allows your feet to rest flat on the floor or a footrest.
Desk:
Choose a desk with sufficient space for your work essentials and adjustable height if possible. Ensure that your desk allows you to maintain a neutral wrist position while typing.
Monitor Placement:
Position the top of your monitor at eye level, approximately an arm's length away, to reduce strain on your neck and eyes.
Keyboard and Mouse:
Use an ergonomic keyboard and mouse to maintain a natural wrist position and reduce the risk of repetitive strain injuries.
Lighting:
Ensure that your workspace is well-lit to reduce eye strain and prevent headaches.
Movement:
Incorporate movement into your work routine. Take short breaks to stretch and walk around to avoid prolonged static postures.