Ergonomics at Home: Setting Up Your Workspace

With more people working remotely than ever before, it's essential to create a workspace that supports comfort and health. Poor ergonomics can lead to back pain, neck strain, eye fatigue, and repetitive stress injuries. This guide offers practical advice on designing a home office that promotes productivity and well-being.

Why Ergonomics Matter

Ergonomics is the science of designing workspaces that fit the user's body and movement. A poorly arranged workstation can lead to:

• Neck and shoulder tension
• Lower back pain
• Wrist and hand discomfort (e.g., carpal tunnel syndrome)
• Eye strain and headaches
• Decreased productivity and focus

Key Components of an Ergonomic Workspace

1. Chair and Posture

Use a chair with adjustable height, lumbar support, and armrests. Sit upright with feet flat on the floor, knees at a 90° angle, and your back supported.

2. Desk and Monitor Height

Your monitor should be at eye level, about an arm’s length away. The top of the screen should align with or be slightly below your eye line to avoid neck strain.

3. Keyboard and Mouse Placement

Keep your keyboard and mouse at the same level, close to the body, with wrists in a neutral position. Consider using a wrist rest if needed.

4. Lighting and Screen Position

Position your screen to reduce glare. Use natural light where possible and supplement with task lighting to avoid eye strain.

5. Movement and Breaks

Take short breaks every 30–60 minutes to stand, stretch, and reset your posture. Use reminders or apps to encourage movement throughout the day.

Bonus Tips for Remote Workers

• Use a laptop stand or external monitor to elevate your screen
• Invest in a sit-stand desk if possible for posture variation
• Keep frequently used items within arm’s reach to avoid strain
• Maintain a clean, distraction-free workspace

When to Seek Ergonomic Consultation

If you’re experiencing persistent pain or discomfort while working from home, consider a professional ergonomic assessment. This can help tailor your setup to your specific needs and prevent chronic issues.

Work Comfortably, Work Better

Creating an ergonomic home office is an investment in your health and productivity. Small changes to your setup can make a big difference in how you feel and perform during the workday.

At Reccova, we offer virtual and in-person ergonomic assessments to help remote workers optimize their work environment. Our goal is to ensure you stay comfortable, focused, and injury-free while working from home.