Ergonomics for the Home Employee

An important aspect of working at home is the space you use for your work area.  This area should provide adequate and proper space for ergonomically correct placement of your desk, computer and chair.  Having correct posture and seating can greatly increase your stamina for working, as well as prevent long term injuries due to incorrect ergonomics.

Seating- Your chair is perhaps the most important investment when considering an ergonomically correct work area.  Make sure your chair is height adjustable, you should be sitting with your thighs parallel with the floor, and your feet firmly placed on the floor.  Your elbows should also be at a 90 degree angle.  You should also make sure the seat of the chair has firm padding, and that the chair back is movable to adjust for spine curvature.  Don’t sit up straight in your chair, lean back against it with a curve in your spine.  Use a pillow for lumbar support if needed.  Try to prevent twisting at your work area by placing things you use regularly in an easy to reach space.

Telephone Use- Extensive telephone use can be a major contributor to head and neck pain.  Don’t ever cradle the phone between your neck and shoulder.  Headsets are a worthwhile, very affordable investment for a person who is going to be on the phone for a long time each day.

Keyboard and Mouse Placement- Keyboards should be kept right at, or slightly above the level of the elbows when your arms are bent.  Your mouse should be at the same level and not require a lot of reaching to use. 

Preventing Carpal Tunnel- To prevent carpal tunnel in your wrists from prolonged periods of typing, be sure to stretch your wrists before use.  Also, keep your wrists in a straight position and your elbows should be bent in a 90 degree angle.  Taking breaks after short periods of typing is more beneficial than typing for long periods of time and taking longer breaks.  Be sure to stretch your wrists after work as well.

Making sure your work area is ergonomically correct is an essential part of working at home effectively.  Utilizing correct posture can allow you to work longer and more effectively. 

Posted:Saturday, August 04, 2007