Self Care Ergonomics Checklist

That being said, being stuck in a closet or the attic isn’t the best space either. This guide contains basic information on how to identify and solve problems with computer workstations and is intended primarily as a self-help guide for workers. You can also use our lift/lower calculator to estimate whether a lift has a low, moderate, or high risk of injury. For each of these risk factors, it is important to consider magnitude, frequency, and duration of exposure. While learning how to build muscle, I also learned about the key building blocks for growth. Between exercise sessions, proper rest, recovery, and nutrition were key.

Ergonomics is the science of designing the work station to fit within the capabilities and limitations of the worker. Design your office work station to fit you and allow for a comfortable working environment for maximum productivity and efficiency. Consider your workstation as you read through each section and see if you can identify areas for improvement in posture, component placement, or work environment. This eTool provides suggestions to minimize or eliminate identified problems, and allows you to create your own “custom-fit” computer workstation. After staying at home for months and following a relaxed routine, it seems nearly impossible how we used to get up at 8 and be on time at work. This is because the work from home has messed up routines for most of us.

Step 1: Buy a Good Ergonomic Chair

Such tools will also save you from future embarrassment during important calls with clients and bosses. The most basic tool for working remotely in our work from home checklist is accessing a computer with a decent, stable internet connection. While your home connection may have been adequate for occasional work-related activities like reading email, it may fall short if you need to make a video conference call.

work from home ergonomics checklist

This can include working from a home office, a coffee shop, or a coworking space. While some people have practiced WFH for many years, it has become increasingly popular thanks to technological advances and changes in working culture. Even in the aftermath of the COVID-19 pandemic, working from home (WFH) is expected to continue being a popular option for employees. In fact, a recent study showed that 42 percent of employees would like to continue working from home even after the pandemic is over.

Why Should You Make a Working from Home Safety Checklist?

Also, declutter your desk by removing any unnecessary items occupying space. This makes it easy to point out habits and areas in your workspace that need improvement. Pin your checklist on the wall near your computer or place it somewhere visible to keep ergonomic principles top of mind. If you have no other choice but to sit on a couch, sofa chair, or the kitchen table, use upper and lower back support like pillows or a rolled towel. Maybe sitting at a desk all day doesn’t seem like an ideal situation.

Where should I sit when working from home?

  • Avoid sitting/laying on your couch or in your bed with your computer.
  • Sit at a desk or table, if possible.
  • Use a comfortable chair that will allow you to sit with good posture (photo)
  • Position your head approximately an arm's length away from the screen.

Last but not least, when setting up your ergonomic workspace, pay special attention to desk height. You should have enough space for your legs to not only fit comfortably underneath your desk, but you should also be able to cross them. Additionally, the angle between your forearm and upper arm should be between 90 and 110 degrees while your arms are resting on the desk. Ergonomics is all about fitting a task to you and not the other way around.


Before buying your office furniture or planning your layout, make sure you are well aware of the essentials you need to spend your space and money accordingly. A programmer purchase program is a good initiative to cover your home office setup. With work from home, many employees took their office desks or equipment to homes, but some could not do so or weren’t allowed to practice this.

  • Most keyboards don’t have this option (which is probably why no one knows about it), so you might want to consider investing in an ergonomic one or buying a keyboard tray.
  • That means professional and financial gains, personal ones, and physical ones.
  • For example, when the pandemic first hit in early 2020, millions shifted to working from home.
  • Finding what makes you comfortable can greatly improve your workday.

Integrate regular movement and stretching breaks into your work routine to prevent stiffness and promote blood circulation. Take short walks, stretch your muscles, and perform simple exercises that target areas prone to tension, such as the neck, shoulders, and back. This not only improves physical well-being but also enhances mental focus and productivity. Rather than endure crippling back pain, millions working from home were free to take action. Many learned first-hand how a good ergonomic chair can change one’s quality of life. For a short period of time, this way of working does not harm your health.

I’m your acupuncturist, dry needler, physical therapist, and coach here to help you reach your optimal health, wellness and rid you of pain and injury. Working from home has become the new normal thanks to a global pandemic. Without the same equipment they had at work, many remote workers have been reserved to putting together makeshift offices at their kitchen and dining room tables. Ergonomics sets the foundation for how you feel wherever you work. It can propel you to conquer a new challenge or if disregarded, potentially lead to aches and pains and hinder your overall health.

As mentioned before, following the office ergonomics checklist helps to reduce back and neck pain through multiple methods. From proper desk height to keyboard positioning, every aspect of your ergonomic workspace has a purpose and that is to provide you with the most comfort. The quality of your desk products, in combination with how they’re arranged, provide your body with support to get through long days of work. Working from home offers numerous benefits, including flexibility and convenience. However, without careful attention to ergonomics, the home office can become a source of discomfort and stress. This checklist will guide you in setting up your home office space to maximize productivity and ensure physical well-being.

By this point, your purchase of an ergonomic work-from-home chair has blown away all of your expectations. In between work bursts, you develop an internal alarm that kicks off whenever you need a break. This is the ‘power’ position of a room that helps to stimulate success energies.

  • For workers, the biggest benefit of working from home is the decreased commute time.
  • As a result of the COVID-19 pandemic, many workers are working from home.
  • Over the past few years, hundreds of ergonomic chairs have flooded the market.
  • Here is a work from home checklist to ensure your employees meet the work from home standards well.
  • With work from home, many employees took their office desks or equipment to homes, but some could not do so or weren’t allowed to practice this.

If you own a business, working from home can save you a lot of money in overhead costs. For example, you won’t have to pay rent, utilities, or office furniture when working from home. At the same time, you’ll also have more control over your working environment, which can lead to increased productivity. A working-from-home safety checklist can help you cover all of these bases and ensure that your working-from-home arrangement is as safe as possible.

Leave a Reply

Your email address will not be published. Required fields are marked *