Setting Up Your Home Office Ergonomically

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If you work from home, a comfortable office is a must. Too many distractions will greatly decrease your productivity. Reference materials should be at hand, and your equipment should be properly set up. Ergonomics are very important whether you work at home or just use the computer a lot.

Distractions

How productive are you when you're distracted by anything - the kids, pets, TV - anything? Probably not as productive as you would be without those distractions. Find a way to get the peace and quiet you need to work. Ideal is a room that is strictly an office space, where the family knows to leave you along. Failing that, set up rules to keep your work area as peaceful as possible. Remember, you are working, and you'll do your best if you can be professional. Don't ignore your children when they need you, after all, why else are you working at home, but teach them age-appropriate rules for when to disturb you.

Do not answer your home telephone if you have a business line during your work hours if at all possible. The answering machine can take the call for you, and it will teach others to respect your work time if you don't stop to chat with them on the phone.

Reference Materials

What are the tools of your home job or business? Can you get to them easily? Set up a place to keep your reference books, paperwork and/or supplies in easy reach.

Ergonomics

Ergonomics may sound like a lot of trouble, but carpal tunnel syndrome and other problems can put you out of work. Here are a few things to consider:

Chair:

The seat and backrest of the chair should support a comfortable posture that allows frequent changing of the seating position.
The seatpan should accommodate you (not too big/small). It should be padded and have a rounded, "waterfall" edge. This will reduce contact stress to the back of the legs.
The angle of the seatpan is also important. A seatpan with an adjustable tilt ensures the worker is able to maintain proper support in different positions.

Monitor:

Keep monitor directly in front of you.
The topmost line of the screen should not be higher than your eyes.
Screens that swivel horizontally and tilt or elevate vertically enable you to select a comfortable viewing angle.
Generally, placing the monitor on top of the computer will raise it too high.

Keyboard:

Wrists should not be flexed up or down while typing; they should remain straight.
Forearms should be parallel to the ground.
Do not use arm or wrist rests excessively as this may block blood flow.

For more recommendations, go to OSHA's Ergonomics Solutions Page.

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