As more organizations encourage and require remote work, it is important to ensure that you are following safe work practices at home. OSHA has provided a checklist to reference for a safe and comfortable workspace.

It is recommended to follow some commonsense guidelines, which can help ensure you have a proper ergonomic set-up in your at-home workspace.

Chair and Desk

  • Refrain from leaning in towards the monitor. Instead, sit with your back against the back of  your chair.
  • If needed, you can use a rolled up towel as temporary lumbar support should your home chair not provide it.
  • Keep both feet flat on the floor and use a small step stool if needed.
  • If possible, position adjustable armrests so they support your lower arm and allow your upper arm to remain close to the torso. If not, ensure your forearms are resting at a 90 degree angle.

Monitors

  • Swivel your chair so you face the monitor straight-on and ensure that it is at least 20 inches away.
  • The top line of your monitor should be at or below eye level.
  • If possible, place monitor perpendicular to a window.
  • Look away from your monitor to focus on objects that are farther away and blink at regular intervals.

Keyboard and Mice

  • Try to keep your wrists floating above the keyboard so your hands can easily move to reach far keys (e.g. the G or H keys) rather than trying to stretch your fingers.
  • Consider a padded or gelled wrist rest that sits in front of the keyboard. If none are available a dishtowel can also do the trick.
  • Learn keyboard shortcuts to reduce the need for multiple keystrokes.
  • Try to limit your wrist movement: move your forearm and pivot with your elbow.

Remember to take frequent breaks to get water, stretch and do small exercises or gently rub your muscles. Repeat breaks throughout the day, even if it’s rolling your neck around, reaching up to the ceiling or walking around the office to stretch your legs.

Resources
Please see additional ergonomic workspace resources:

Let ISN Help
Whether it is sharing this with your friends and family at home with you, or with your fellow remote colleagues, ISN is here to support you during these times.

If you are a Hiring Client and interested in how to communicate this or any other relevant information with your contractor base, please reach out to your Account Representative.