Ergonomics and Remote Work

Notice: Telework Guidance for Supervisors/Managers:

Please follow the links below for current guidance and resources on managing ergonomics at home:

Equipment Guidelines for Remote Work | Supply Chain Management

 

Recommendations & Tips for Workstations

Whether working onsite or telecommuting, proper workstation ergonomics are important for safety and well-being. All staff should take care to properly set up and adjust their workstation to allow neutral ergonomic postures to the extent possible. Laptops are often the primary work tool for remote work but pose postural concerns if used without external devices for extended periods of time.

See below for general ergonomic guidance, recommendations and downloadable tip sheets:  

Online Training Module
Posture Tips: 
Seating Arrangement
  • Use a chair with back support chairs without back support can lead to more fatigue.  
  • A task chair with adjustable seat height is preferred to allow comfortable and neutral sitting postures.
    • For a kitchen or dining chair, insert a seat cushion or roll up a towel to create lower back support.
  • Avoid soft seating (couches/recliners) that encourage slouched postures. 
  • Incorporate movement and standing breaks to allow muscles time to recover and reset.
Work Surface
  • Create space at a desk or table that can be dedicated for computer use. 
  • Ideally a space where you can sit up right with feet on the floor. 
    • Avoid sitting on a bed or couch or lying down on back or stomach. 
  • The work surface height should be at or slightly below elbow height, to allow for relaxed shoulders and arms while typing and mousing. 
    • If this is not the case and your work surface does not match your seated elbow height, you can try some creative solutions:
      • If work surface is too high: Elevate your sitting height by using pillows/cushions on the chair and a box as a footrest support.
      • If work surface is too low: Uses boxes, books, etc. to elevate your keyboard and mouse height.
  • To alternate postures and incorporate movement into your day. 
    • Creative solutions can involve kitchen counters, ironing boards, dressers, boxes, etc. 
  • Make sure you are able to work safely in the neutral postures outlined above. 
Input Devices
  • The minimum recommendations for working on a laptop are and external Mouse and Keyboard 
    • The small footprint of a laptop poses ergonomic posture issues that can lead to discomfort even with short duration use.
  • When working off of a laptop be sure to take frequent periodic microbreaks (1-2 Minutes each hour) to avoid prolonged typing on the laptop keyboard.
    • Try getting up for water, bathroom breaks, anything to move you from being in a static position.
Computer Screen
  • The minimum recommendations for working on a laptop and your visual comfort elevate the laptop screen to eye level with books, boxes or reams of paper.
    • Do this in conjunction to using external input devices such as Keyboard and mouse. 
  • Connect your laptop to an external monitor whenever possible. 
    • If you do not have a monitor at home, discuss possibility of obtaining your computer monitor for home use with your manager. 
  • Screen positioning: 
    • Raise the Monitor so that the top 1"-2"of the computer screen are aligned with your eye borrows. 
    • Position the screen at a comfortable reading distance for yourself; typically, 18”-30” away.
Hardcopy Paperwork & Writing
  • Place paperwork in front of you to avoid twisted neck postures when viewing.
  • Prop paperwork up at an inclined angle to avoid having to look down at paperwork.
  • Consider using a clipboard to write on hardcopy paperwork versus twisting or reaching to write on a table/desk surface.
Phone Use
  • Use a headset, headphones, speakerphone, or computer audio when on calls. 
    • Avoid compromised neck phone cradling posture and reduce the need to grip the phone for prolonged periods of time.
    • If you must lean forward to hear phone or computer audio, consider using a headset/headphone to allow neutral postures while listening and working on the computer.
  • Ergonomics recommends the use of headsets however due to the amount of systems UC incorporates it is best to contact IT and department manager to obtain this piece of equipment. Ergonomics does not dispense headpieces. 
Lighting
  • Ensure that the work area is adequately lit with room and/or task lamp lighting. 
    • Poorly lit environments create eye strain risk.
  • Avoid glare from windows and direct light that can cause viewing discomfort. 
    • Position your laptop and/or monitors at a 90-degree angle from any windows.
    • Consider anti-glare screen covers if this is not possible. 
Breaks
  • Take frequent periodic short duration breaks as opposed to infrequent longer breaks.
  • Use water/snack and stretch breaks to avoid long periods of stationary posture.
  • Don't forget to take visual breaks as well to reduce eye strain (Ex: 20-20-20 Rule).

 

* Note: For guidance on approved and recommended ergonomic accessories that you can decide on purchasing for use at home, please see our linked resource guides:

Link Coming Soon

Tip Sheets:

Links being updated: 

Reducing Ergonomic Risks When Working From Home

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