Home Office Ergonomics

The Importance of Home Ergonomics

Evidence supports that proper workplace ergonomics including correct chair height, adequate equipment spacing and good desk posture, are necessary to help you stay comfortable while working from home. It is important to follow the correct workstation set-up recommendations to help avoid potential musculoskeletal disorders from arising. Proper workplace ergonomics will result in improved health, a decreased risk of musculoskeletal disorders, and improved work satisfaction from home.

Solutions to Prevent Remote Workplace Injury

Employers play a critical role in helping their employees adjust to the work-from-home lifestyle that has become prevalent in recent times. Listed below are 3 strategies you can use to help support your own workspace:

Solution # 1: Gather information to help build awareness. Monitor your comfort level and move away from your workspace regularly. Set reminders to move every hour. Drink water to stay hydrated and to naturally remind yourself to take breaks.

Solution # 2: Outline duties, expectations, and deadlines you may have. Ensure these discussions are agreed upon by your employer and coworkers so that you are accountable and are careful to not overwork.

Solution # 3: Print off a checklist of neutral workspace postures for review. Provide special attention to the neck, head, spine, arms, wrists, hips, thighs and feet. Refer to the photos below for proper workspace postures.

A) Desktop (Seated)
B) Laptop (Seated)
C) Standing Desk

Sources: Internal and external sources include but are not limited to the Government of Canada – Canadian Centre for Occupational Health and Safety; Workplace Safety & Prevention Services; scholarly academic research articles.

Consider Workspace Equipment Funding Options

Strategy # 1: Complete the “Office Workstation Checklist” (attached via PDF), provided by the Workplace Safety & Prevention Services. Once completed, you will have a better understanding of your current workspace needs and requirements.

Strategy # 2: Purchase portable ergonomic laptop stands for working if you do not have a desktop computer: https://matias.ca/irizer/laptops/

Additional Resources

1. Information on Major Work-Related Risk Factors:https://www.ccohs.ca/oshanswers/ergonomics/office/risk_factors.html

2. Personal/Individual Risk Factors: https://www.ccohs.ca/oshanswers/ergonomics/office/risk_individual.html

3. Information on The Selection of Your Ergonomic Chair:https://www.ccohs.ca/oshanswers/ergonomics/office/chair.html

Create a great home workstation that is comfortable and safe for you!

Written by: Oksana Wankiewicz, Registered Kinesiologist at Ace Sports Clinic