Sit Up and Take Notice: Creating a Healthy Work Station at Home

Now that our homes have also become our workspace for many of us, we rounded up key points from the Mayo Clinic and SHRM to help you create a space that supports physical health to avoid straining your neck and back. Use this visual aid to recreate an ergonomic environment at home.

Select an Appropriate Work Location

Consider picking a spot with a table or work surface that is 27-29” high. Any higher, and you may find an increase in shoulder and neck discomfort that comes from working on a work surface that is too high.

Select the Best Chair Available

In an ideal world, this means a fully adjustable office chair that you can adjust to your stature and that allows you to vary your posture during the day. If you don’t own an adjustable office chair, take stock of your kitchen, dining room, and other chairs and pick a chair that provides back support, allowing you to sit upright (hip to back angle of 90-110 degrees) with your upper body weight supported on the backrest.

Monitor

Place the monitor directly in front of you, about an arm’s length away. The top of the screen should be at or slightly below eye level. The monitor should be directly behind your keyboard. If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing. Place your monitor so that the brightest light source is to the side.

Find a Footrest

Your thighs should be parallel with the floor, with your feet firmly planted. If you are of average stature or shorter, there is a good chance that you would benefit from use of a footrest. A stack of legal-sized copy paper, or a large flat book are options you can use while working at home if you do not have a footrest.