Ergonomics is defined as the science of fitting a workspace to an individual’s needs. Ergonomics aims to increase efficiency and productivity while reducing discomfort and the likelihood of injury.

Many factors of ergonomics may be taken for granted in the workplace and be severely lacking in a remote work environment. What’s worse, poor ergonomics can lead to not only reduced work efficiency, but also a number of health issues that may have long-lasting effects—including damage to your muscles, nerves, blood vessels, ligaments and tendons.

To maintain proper ergonomics while working remotely, follow these tips:

  • Utilize a sturdy chair—Be sure to select a sturdy chair that supports the curvature of your spine. Your chair should also allow for adjustments so that your feet can rest flat on the floor and your thighs are parallel to it.
  • Select an effective work surface—Use a work surface, such as a desk or table, that has space underneath for your legs and feet. If your work surface is too low, adjust your chair accordingly.
  • Position your screen properly—Arrange your laptop or monitor screen directly in front of you and approximately an arm’s length away with the top of the screen at, or slightly below, eye level.
  • Stay organized—Make sure you keep all work files and materials organized so that you don’t have to constantly bend and strain to reach them.
  • Use equipment safely—Ensure you are using all workplace equipment correctly by reviewing the manufacturer’s instructions. If any equipment requires repetitive motions, position yourself appropriately to reduce your risk of discomfort or cramping throughout the workday.

If you have any additional questions regarding remote work ergonomics, be sure to consult your supervisor.

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