Many employees have never worked from home. Even if you have, you probably haven’t done so for extended periods of time while balancing work requirements with family duties. But a few small changes to your home work environment can help create a more comfortable, safe, and productive telecommuting experience. Here are some best practices:
- Ergonomically friendly work area: Use a sturdy chair that can be adjusted. Refrain from sitting on very soft couches and chairs as they do not support the body evenly during extended sitting.
- Adjust seating height, so your forearms are parallel to the floor when typing.
- Place a small pillow behind your lower back while sitting to maintain the natural curve of your spine.
- Use an external mouse and place objects — such as your phone, mouse, and printed materials — close to your body to minimize reaching.
- Place your feet entirely on the floor.
- Alternate between sitting and standing throughout the day (about every hour) to reduce excessive stress on the lower back and legs while sitting.
- Take short micro-breaks (approximately two minutes in length) every hour to stretch and move your body.
- Be careful not to overload electrical outlets to avoid fire risk.
- Be aware of your extension/power cords to minimize tripping hazards.
- Keep your laptop and equipment in a secure place after hours that can be protected from damage or theft.
- If possible, find a dedicated workspace where you can focus on your work with minimal distractions.
- Inspect your home work area: A home workspace should be free from any hazards, including fire and ventilation issues, slipping and falling dangers, and other daily risk factors.
Also see these 5-minute stretches from San Mateo Athletic Club.