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Ergonomics at Home

Whether at home or at the office, your posture is important.

April 30, 2020

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.

The Chair

  1. Sit all the way back in the seat.
  2. Mark sure your back is touching the back of the chair to support your spine's natural "S" shape.
  3. Place feet flat on the floor.
  4. If feet don't reach the floor, employ a footrest.
  5. Keep knees at 90 degree angle to reduce pressure on hips.

The Worksurface

  1. Sitting or standing, the worksurface should be positioned at elbow height.
  2. The screen should be positioned on work surface an arm's length away (20-28 inches on average).
  3. Keep shoulders in a neutral position with no extra lift.
  4. Elbows should be at a 90 degree angle, with wrists in a neutral position.

The Monitor

  1. Place monitor directly in front of face so your body and neck aren't twisted while looking at the screen.
  2. 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.
  3. Consider utilizing a monitor arm or propping monitor up on a pile of books.

The Keyboard + Mouse

  1. 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.
  2. Ensure that your wrists are in a neutral position, which means your hands and wrists are in line with your forearms.
  3. To ensure the keyboard is properly centered align the letter "B" with your belly button.
  4. 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.

Optimize How You Work From Home

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