You don't need to overhaul your entire setup. Most ergonomic problems come from a handful of things that take minutes to fix.
Run through this 8-point audit right now. It takes 15 minutes, and your body will thank you by Friday.
1. Monitor height
The top of your screen should be at or slightly below eye level. If you're looking down at a laptop, you need a stand or an external monitor. This is the #1 cause of neck pain in remote workers.
2. Monitor distance
Your screen should be an arm's length away (roughly 20-26 inches). Too close causes eye strain. Too far causes you to lean forward.
3. Chair height
Your feet should be flat on the floor with thighs parallel to the ground. If your chair doesn't go low enough, get a footrest. If it doesn't go high enough, you might need a different chair.
4. Keyboard position
Your elbows should be at 90 degrees with wrists straight, not angled up or down. If your desk is too high, a keyboard tray is the cheapest fix.
5. Mouse placement
Your mouse should be at the same height as your keyboard and close to it. Reaching to the side for your mouse is a common shoulder strain trigger.
6. Back support
Your lower back should have support. If your chair doesn't have lumbar support, a $15 cushion works. You should be able to sit back fully without slouching forward.
7. Lighting
No light source should be directly behind your monitor (causes glare) or directly behind you (reflects off screen). Side lighting or bias lighting behind the monitor is ideal.
8. Screen brightness
Your monitor should roughly match the brightness of your surroundings. If your screen is the brightest thing in the room, turn it down or add ambient lighting.
We built a printable version of this checklist with visual diagrams and product recommendations for each fix.
Small adjustments compound. Fix these 8 things and most work-from-home discomfort disappears.
Coming tomorrow: home office tax deductions most remote workers miss.
Talk soon,
The DeskDeploy Team
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