Set up your workspace
Get the information you need to set up your workspace to work comfortably.
Ergonomic guidelines for working remotely
It is beneficial to evaluate your remote workspace when teleworking. Following are some basic guidelines for a proper setup to ensure your workspace is as ergonomically correct as possible, and some hints on items around your home that can be used to improve your ergonomic situation.
Work surface height
- The height of your work surface should allow you to work without reaching or bending. If surface height cannot be adjusted, it may be necessary to sit higher in your chair (consider using a foot stool) to achieve a straight/neutral position of hands and forearms.
- Keep all commonly used items within easy reach.
- Forearms should be parallel to the floor and at an approximate 90-degree angle from your upper arms.
- Keyboard should be flat on a surface, not tilted or angled.
- Forearms, wrists and neck should be in a relaxed neutral/straight position.
- The distance between your eyes and the monitor should be at least 15 inches – typically arm’s length.
- Laptops make this a challenge, so if possible, connect the laptop to an alternate monitor or use a separate keyboard.
- The top one-third of your computer screen should be positioned at or below eye level.
Chair height and adjustments
- Adjust the height of your seat so that your feet are resting firmly on the floor.
- Use a foot rest for additional support, if needed.
- The depth of your seat pan should allow the backs of your knees to extend beyond the edge of your seat.
- Thighs should be approximately parallel to the floor.
Common household objects that can support proper ergonomics
- Books or boxes
- Raise laptop or monitor(s)
- Provide foot support
- Pillows, cushions, or towels
- Raise seat height
- Relieve hard surface contact
- Provide head/neck support
- Countertop or ironing board
- Create standing workstation