ERGONOMICS

It’s critical to have a workstation that's ergonomically correct whether you're working remotely, on-site in your department, or at a touch down workspace. Here are ergonomic resources and tools to keep you safe.

Do you know how to sit and stand ergonomically at your workstation? Can you use ergonomic tips for working from home? Are you practicing home office safety when working remotely? Are you stretching?

The dictionary definition of ergonomics is, “an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely.” Having an ergonomically optimized workspace helps you work “efficiently and safely.” By protecting your body from injury (or recurring pain), you’re better able to focus on your task, which, in turn, makes you a more efficient and productive worker.

This checklist can help you create a safe and comfortable computer workstation. A "no" response indicates that a problem may exist. Refer to the appropriate section of this eTool for assistance and ideas about how to analyze and control the problem.

There are many creative, smart, and simple ways to help make your home work area more comfortable, and ergonomic. A computer workstation at home might be a laptop computer on a couch, bed, or kitchen table. Try to avoid using those areas as workstations. The temptation to sit in bed with your laptop and have a cup of coffee, or to take phone calls from the couch with your feet up on the ottoman leaves you susceptible to many risks. As comfortable as some options may sound, using an improper workstation setup for an extended duration can cause awkward posture which can increase the risk for ergonomic related injuries (or musculoskeletal disorders such as tendonitis and carpal tunnel syndrome). It's important to set up your workstation as best you can to prevent injury regardless of where you might work. Here are ways to improve office ergonomics at home.

For more information on Ergonomic Tips click here.

Tips for Simple Changes to your Home Workstation

• Use an ergonomic chair. If you don’t have an ergonomic chair try the following. Add pillows for lower back/leg support. Feet are to touch the bottom of the floor comfortably. Raise your seat if needed by using a pillow as a seat cushion.

• Most kitchen tables and/or counters are too high to work on. Try to use a desk.

• Support your feet on a phone book, step stool, or other item if they don’t firmly touch the ground while sitting.

• Raise your monitor using books, old shoe boxes, or other item. The top of the monitor is to be at or slightly below eye level with relaxed shoulders and elbows around 90 degrees.

• Use an external keyboard and mouse. It's essential that the monitor is separated from the keyboard/mouse.

Home Office Safety

• Keep area free of clutter, loose cords, and loose rugs.

• Keep the area beneath your desk from clutter to allow proper leg movement and to prevent tripping.

• Walkways are to be clear of obstructions.

• Tape down any cords across walkways, or cover with floor mats to prevent trips and falls.

• Be sure to have sufficient electrical power outlets to prevent overburdening the electrical supply. If power strips are used, make sure they're equipped with surge protection and overload protection.

How to Sit?

Review this short video to learn how to sit ergonomically.

Do you want your body to feel great? To prevent or reduce stiffness and pain, try simple stretches. If you work at a desk or computer for long stretches of time, please stretch! Repetitive motions whether you're using a monitor or laptop can stress certain muscles. As a result, you're likely to get stiff and sore — unless you take frequent breaks for physical activity.

Breaking up your workday with stretches and other physical activity can help keep you comfortable while you work. You can stretch while you're seated at your desk or standing in your workspace. You might even be able to stretch while you're participating in a conference call or other workplace activities. You don't need special equipment to stretch, and you won't break a sweat — yet the results can be powerful.