Ergonomics for Remote Workers
Ergonomics for Remote Workers
Is your home office sabotaging your health and productivity? Let’s create a remote work setup that’s ergonomic AF so you can thrive!
While it’s a dream to clock in from anywhere, your couch or that breezy beach hammock might not be the best spots for an 8-hour shift.
Ergonomics — aka optimizing your workspace for health and productivity — is the secret sauce for remote workers to thrive, not just survive.
With the right setup, you can dodge those annoying aches and stiffness after a long day at your desk, leaving you ready to crush it again tomorrow.
So in this guide, we’ll explore the essentials of ergonomics for remote workers and share our top tips for creating an efficient home office (or travel-friendly workspace!).
You’ll also discover actionable strategies to protect your body from the wear and tear of desk life and optimize your long-term health and productivity.
Let’s kick things off with the basics:
🤔 What is Ergonomics for Remote Workers?
Most people hear “ergonomics” and think of expensive chairs and fancy gadgets. But think of ergonomics as the science of fitting the job to the person. It's all about designing a workspace that prevents discomfort and work-related injuries.
In the context of remote work, it means creating a workspace that supports your body's natural alignment and prevents common health problems like:
- Back pain. Prolonged sitting in an uncomfortable position can strain your spine.
- Neck pain. Poor posture and looking at a screen can lead to neck strain, stiffness, and headaches.
- Eye strain. Excessive screen time without proper lighting or breaks can lead to dry eye and eye fatigue, which can also cause headaches or migraines that tank your productivity.
- Repetitive strain injuries (RSIs). Overusing your wrists, hands, and shoulders can cause carpal tunnel syndrome or tendonitis. RSIs carry symptoms varying from muscle stiffness, weakness, and cramping to swelling, tingling, numbness, and pins and needles.[*]
Prioritizing ergonomic workspace design will significantly reduce the risk of these issues and boost your productivity.
Whether you want to create your own flexible workspace at home or learn how to travel while working remotely from airports, hotels, and trains, we’ve got you covered!
✅ Remote Work Ergonomics: Top 5 Essentials
To realize all the benefits of working from anywhere, you need to create a remote work setup that’s ergonomic AF. Here’s your game plan:
🧱 Choose an Ergonomic Desk Setup
Despite its name, you should never use your laptop from your lap, the bed, a couch, etc., for prolonged periods. A desk is the foundation of a comfortable, productive remote workspace and the cornerstone of any dream home office.
Follow these tips to set yourself up right:
- Desk height matters. Your desk should allow you to keep your elbows at a 90-degree angle when typing. A desk that’s too high or too low will strain your shoulders and back.
- Look for forearm support. It should be wide enough to allow your forearms to rest flat when typing, which can help reduce strain on your wrists and shoulders.
- Invest in an adjustable desk or standing desk converter. Using a standing desk for remote work can help you avoid the negative effects of sitting for too long. Switching between sitting and standing throughout your day can reduce back pain, improve posture, and even increase your energy levels and productivity. Win-win-win!
If your desktop takes first priority, an ergonomic chair is the runner-up.
🪑 Find the Best Ergonomic Chair
Your chair is everything. It’s where you’ll spend most of your time and it’s the key to preventing back pain in remote work — one of the most common complaints among virtual employees.
Look for these features when scouting or shopping for your throne of productivity:
- Lumbar support. This helps maintain the natural curve of your spine. Grab a lumbar pillow or cushion to support your lower back if you don't have built-in lumbar support.
- Adjustable seat height. Don’t let your feet dangle — foot positioning is crucial for good posture. Keep your feet flat on the ground or use an ergonomic footrest to encourage better posture and reduce pressure on your lower back.
- Adjustable armrests. Taking your arms off your desk every so often helps reduce tension in your shoulders and keeps them more aligned, preventing poor posture like slouching or leaning, which contribute to back pain.
With the perfect ergonomic desk and chair to support your posture and comfort, it’s time to ensure your work tools are equally optimized for a productive workday!
🖥️ Adjust Your Monitor Setup
A second monitor is one of the most popular ergonomic accessories for home office work. Two screens can enhance your productivity by reducing the need to switch between tabs or windows and provide a more comfortable viewing experience.
Curved monitors may be even more valuable. They match the natural curve of your eyes, allowing you to take in more of the screen without moving your head as much. This reduces neck strain and helps you maintain better posture during long work sessions. Some people say they can also reduce eye strain.
No matter which or how many monitors you choose, you’ll still need to follow the best ergonomic guidelines for:
- Monitor height. Your monitor should be at eye level so you're not craning your neck up or down. Good rule of thumb? Keep the top of the screen at or slightly below your eye line. This will keep your head in a neutral position all day to prevent neck strain and headaches.
- Monitor distance. Sit about an arm’s length away from your screen, positioning your monitor around 20 to 30 inches from your eyes.
- Monitor angle. Tilt your monitor slightly downward to reduce glare from open windows or overhead lights.
Consider investing in an adjustable monitor stand to experiment and find the best positions for your body.
⌨️ Optimize Your Ergonomic Keyboard and Mouse Setup
Your keyboard and mouse might seem trivial, but improper placement or using the wrong type for your workday activities can lead to RSIs. Those injuries will not only slow you down, but seriously impact your long-term health.
Follow these ergonomic tips to keep your arms and wrists in their happy place:
- Maintain the 90-degree angle. Your arms should sit at a 90-degree angle, with your keyboard at elbow height and your hands hovering naturally above the keys with your wrists straight. No T-Rex typing! 🦖
- Consider a split keyboard and vertical mouse. These both allow for more neutral, natural hand and wrist positions, which may help reduce the strain on your wrists and forearms and keep carpal tunnel away. While it may take some time to adjust, the benefits are well worth the switch!
- Use wrist rests and ergonomic mouse pads. Often sold as a package deal, these squishy cushions reduce pressure on your wrists and make long work periods more comfortable.
⚡ Pro tip: Check out hand and wrist stretches for remote workers on YouTube and practice them throughout the day. These simple exercises can help relieve tension, improve circulation, and relax and energize your muscles!
💡 Office Lighting: Set the Vibe for Productivity
Many people are surprised to learn that lighting falls under home office ergonomics. But it makes sense when you consider that lousy office lighting for remote workers can cause headaches, eye strain, and fatigue, while good lighting can boost your mood and focus.
So, here’s how to light up your space right:
- Use natural light whenever possible. Sunlight is naturally energizing. Try to create your personal WFH schedule to leverage those precious hours. Set up your workspace near a window or look for deals on daylight lamps to mimic it.
- Avoid harsh overhead lighting. Opt for task lighting, like a desk lamp with an adjustable arm, so you can control both the glare and shadows on your screen.
- Turn on Night Shift Mode (Mac) or Windows Night Light. These features adjust your screen’s colors to warmer tones in the evening, reducing blue light exposure. It can help lessen eye strain and fatigue while you’re working and may improve your sleep quality later.
Congrats! You now have an A+ in ergonomic equipment for remote workers. Now let’s talk about:
🙌 Ergonomically Healthy Habits for Remote Work
Even with the most ergonomic setup, it's essential to form healthy work habits to maximize your home office game and succeed at remote work. Here’s what experts recommend:
🧘 Create Workplace Wellness Programs for Remote Employees
Want to build a strong culture with your remote team? Make ergonomics an integral part of your wellness initiatives!
Offer comprehensive wellness programs for workplace injury prevention at home. These programs aren’t just a nice perk; they’re one of the best company benefits to create a healthier, more engaged workforce.
Provide ergonomic assessments, online workshops on proper posture and stretching, and access to ergonomic equipment. By prioritizing your team's well-being, you foster a culture of care that enhances productivity and job satisfaction while reducing RSIs and burnout.
🏃♂️ Movement Breaks: Staying Active in a Sedentary World
You’ve probably heard that “sitting is the new smoking.” Well, it’s true that long periods of sitting can increase the risk of chronic health issues like obesity, heart disease, and back pain. Sitting too long can also make you feel sluggish and unmotivated.
So ergonomics isn't just about sitting perfectly still all day. It’s about mixing in movement to keep your mind sharp, improve your mental health at work, and prevent muscle stiffness.
Keep things moving with these tips:
- Aim for at least 5 minutes of movement every hour. Use a Pomodoro timer to remind yourself to take breaks, get up, and move. Whether it’s a quick stretch, a short walk, or just standing while you work, it all adds up.
- Stretch during your camera-off calls. Add more simple stretches into your day to promote flexibility. Focus on areas like your neck, shoulders, wrists, and lower back — the places that bear the brunt of long sitting sessions.
- Take a posture check. Notice when you’re slouching, leaning forward, or hunching over, and stop ASAP. Take a minute to stretch, then sit down with your back straight against your chair.
- Try a walking pad! The viral sensation actually works. Paired with a standing desk, you can check emails, take calls, and more. You’ll be at your 10k daily step goal in no time!
While taking movement breaks is vital for keeping your body energized, it’s equally important to show your eyes some TLC.
👀 Reduce Eye Strain in Your Home Office
Staring at screens all day can wreak havoc on your eyes. These simple tips prevent dry eyes and digital eye strain (aka computer vision syndrome):
- Follow the 20-20-20 Rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes a much-needed break from the screen.
- Adjust your screen brightness. Your monitor should be as bright as your surroundings. Too bright, and it’ll strain your eyes. Too dim, and you’ll squint. Both will lead to headaches and eye fatigue. 😵💫
💪 Ergonomics and Productivity Go Hand-in-Hand!
Your workspace should support you, not drag you down.
When your remote workspace is optimized for ergonomics, you’re not just protecting your physical health; you’re also paving the way for peak productivity. Comfortable workers are happy workers, and happy workers get more done. 🏆
With your ergonomic setup in place, you’ll be unstoppable — whether you’re winning top talent for your team or finally landing the remote job of your dreams!
PS: We Work Remotely can help with both! 😄
← Back to Blog