Ergonomic Practices for the Home Office


1. Posture

  • Be mindful of sitting with your ears over your shoulders and your elbows under your shoulders, with your forearms and thighs parallel to the floor. (Sit on a cushion or use books or a box as a footrest as needed)
  • Keep your eyes at the same level as the top third of your computer screen, if you are using one. If possible, consider setting it on a stack of books to bring it up to eye level. If using a laptop and if you can, use a separate keyboard and mouse.

2. Visual Fatigue

  • The 20-20-20 Rule: Every 20 minutes, look at something 20 feet away (like out a window), and hold it for 20 seconds.
  • Try to sit with the natural light source from a window coming in from the side, not from directly in front or behind.
  • If you can, wear single vision glasses while working (instead of progressives or bifocals) to ease eye strain and awkward neck positions (from trying to see into the correct section of your bifocals)

3. Take Breaks

  • Take a break whenever you can to walk around, stretch, and rest your eyes.
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