Tips for working from home
- Elbows, knees and hips should be at approximately 90 degrees.
- Monitor should be at a height that your line of sight falls in the top third of the screen.
- Monitor should be approximately an arm span away from you.
- Keep your arms relaxed at your sides, do not elevate your shoulders.
- Feet should be flat on the floor.
- Take a break every 30 minutes.
If you are struggling to get comfortable whilst working at home, we are more than happy to offer some advice on how to adjust your work setup.
Please see below more detail:
- Location: If you do not have the luxury of a home office, then the dining room table is probably the next best thing. Please please please do not sit on the sofa.You will also need to think about lighting. Avoid sitting directly opposite a window – you are best to sit perpendicular to it or close the blinds/curtains (if possible).
- Chair: If you do not have access to an office chair then a dining room chair will work, you might want to put a small cushion/rolled up towel behind your back to provide you with some lumbar support. When sat, your knees should be at 90 degrees. If the chair is too low, you could try sitting on a cushion.
- Monitor/Laptop: For many of you who do not regularly work from home, you will probably be working on a laptop. If you can plug your laptop into a monitor then great (some TV screens may work as well). If this is not an option, then an external mouse and keyboard makes a world of difference and your neck will definitely appreciate it! Prop your laptop up on books, so your line of sight falls in the top third of the screen, plug your external mouse and keyboard in and away you go. Please do not work with your laptop on your lap. If you are using two screens and the usage is equal you should be sitting directly in front of them and they should be set up in a ‘V’ shape. If you use one screen 70% or more then you should be sat directly in front of that screen and have the other screen next to it and angled towards you.
- Other equipment: Generally people under 5’6″ benefit from using a foot stool. No foot stool? Try placing a book/s under your feet, to help support your legs. Phone – you will likely be using the phone more often to check in with colleagues or join conference calls, so please use a pair of headphones which will significantly improve comfort.
