Ergonomics at Home
Whether at home or at the office, your posture is important.
Working with experts at Herman Miller, we have developed a list of things to keep in mind to be sure you're sitting correctly and keeping your spine happy.
- Sit all the way back in the seat.
- Mark sure your back is touching the back of the chair to support your spine's natural "S" shape.
- Place feet flat on the floor.
- If feet don't reach the floor, employ a footrest.
- Keep knees at 90 degree angle to reduce pressure on hips.
- Sitting or standing, the worksurface should be positioned at elbow height.
- The screen should be positioned on work surface an arm's length away (20-28 inches on average).
- Keep shoulders in a neutral position with no extra lift.
- Elbows should be at a 90 degree angle, with wrists in a neutral position.
- Place monitor directly in front of face so your body and neck aren't twisted while looking at the screen.
- Place monitor at a comfortable viewing height so you do not have to tilt your head up or bend your neck down to see it.
- Consider utilizing a monitor arm or propping monitor up on a pile of books.
The Keyboard + Mouse
- Opt for a detachable keyboard when working from a laptop. Adjust your keyboard so that there is at least a hand's width (about 4-6 inches) of space between the keyboard and the edge of your worksurface to rest your hands.
- Ensure that your wrists are in a neutral position, which means your hands and wrists are in line with your forearms.
- To ensure the keyboard is properly centered align the letter "B" with your belly button.
- Keep your mouse in your primary reach zone and do not over-extend your arm. Your mouse should always stay at the same level as the keyboard surface.
More helpful tips:
- Walk around or stretch for 2 minutes before sitting back down to work and get up and out of your chair every hour.
- A pile of books are a great tool to make a makeshift monitor stand or footrest.
- Use a headset if you are on the phone a lot.
- Recent research recommends a 1:1 ratio for sit to stand: for every 30 minutes sitting, you should then stand for 30 minutes. A temporary standing work station can be accomplished using these same body postures. Consider a counter top or sideboard.