Recommended Set Up for Computer Work
- Chair
- Arm support – Armrests supporting forearms
- Leg support – knees at 90-110 deg, feet supported
- Back support – support the low back curve with a Back-Huggar® lumbar support cushion
- Desk/Table
- Keyboard/Mouse Height (resting elbow level)
- Arm support – forearm support on desk (w/ armless chair)
- Standing (work surface at elbow level)
- Monitor
- Top of screen near eye level (lower with bifocals)
- Avoid glare, sit perpendicular to the window
Easy Solutions for Brief Laptop Work
- Use a mouse
- Angle the laptop at 12-degrees, keep it close
- Tuck the chin and look down with the eyes
- Use a lap desk (or large cutting board or game box) if sitting on the couch
- Try standing – set the keyboard on a higher surface (near elbow level)
Other Tips
- Change positions at least once per hour
- Use cues to move more – Try a timer or change posture when you transition to a new task
- Walk around the house during phone/conference calls
- Do stationary stretches or exercises during video meetings
- Use smartphone ergonomics
- Keep a routine and a to-do list
- Get fresh air and sunshine
- Create wellness boundaries (ex: no email during lunch)
- Practice Distance Socializing – Talk or video chat with friends, family and colleagues regularly
Source: UC Berkeley Ergonomics Program
See more tips and videos at :
https://www.ergo.berkeley.edu/work-at-home-tips