Work from Home Health Tips

Little tweaks can make a big difference.

Working at a computer work station all day can take a toll on the body. Repetitive activities and lack of mobility can contribute to aches, pains, and eventual injuries.

Here are tips for your "home office" to help improve your comfort and safety:

Move around from time-to-time

• Get out of your chair several times a day and move around—even for 30 seconds
• Roll your shoulders backwards
• Turn your head side to side
• Stretch out your forearms and your legs

Find the right chair, these features are best

• Wheels (five for better mobility)
• Can twist freely on its base
• Adjustable height and arm rests
• Lumbar support
• Seat base that adjusts to a comfortable angle and allows you to sit up straight

Adjust your keyboard and monitor 

• The keyboard should be at a height that allows you to have your forearms slightly below a horizontal line (elbows slightly down).
• You should be able to slide your knees under the keyboard tray or desk.
• Avoid "reaching" for the keyboard. Don't extend your arms or raise your shoulders.
• Try to avoid having the keyboard on top of a desk. It's too high for almost everyone—unless you can raise your seat. The elbow angle is the best test of keyboard position (elbows slightly below horizontal).
• The monitor should be directly in front of you.
• The top of the monitor should be at your eye level
• If you need glasses for reading, you may need to have a special pair for use at your computer to avoid tipping your head backward to see through bifocals or other types of reading glasses.