For those who find themselves working from home. Here are some tips to follow to stay healthy and safe while using a computer.
Work Smart with Ergonomics
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Designated Space |
Create space at a desk or table that can be dedicated to computer use. Avoid sitting on a bed or couch. |
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| Monitor | Use an external monitor. If using a laptop, place it on a stand or on books. Maintain at eye level. Position the screen so you can easily read it (18" - 30" away). | |||
| Keyboard and Mouse | Use an external keyboard and mouse, and place the laptop on a stand or use an external monitor. Do not work directly on the laptop's built-in keyboard and mouse (high risk of injury). Consider using speech recognition programs. | |||
| Chair | Use a chair with back support. For a kitchen or dining chair, insert a seat cushion and roll up a soft towel or blanket place at your low back area for support. | |||
| Phone | Use a headset, speakerphone, or microphone/voice activation. Use computer audio for conference calls. | |||
| Lighting and Sound | Position your computer at a 90-degree angel from any windows. Use room and task lighting as needed. Try noise-canceling headphones. | |||
| Plan your Day | Establish a schedule/routine. Create a process to check in with your team. | |||
| Physical and Mental Breaks | Take regular breaks away from your work area to eat lunch, drink water, stretch and change your focus/postures. Plan to take longer, shorter and micro-breaks. | |||
| Training | Take the online Ergonomic Self-Assessment Tool for help with real-time adjustments you can make at any workstation. Free online training for students is available. | |||
| Supervisor | Work with your supervisor to discuss any equipment needs and telecommuting agreements. | |||
| Workstation Equipment | Contact IT for laptops, monitors, and standard keyboards and mice. Laptop stands, keyboards, and mice can also be found on the UCSB EHS Ergonomics Program Page. | |||
| Long-Term Telecommuting | Mirror your regular on-site workstation as much as possible. Consider investing in an adjustable task chair, desk, and external monitor. | |||
| Additional Resources | Refer to the UCSB EHS Ergonomics Program Page for additional resources. | |||
Content provided by: UCSF, UCB, & UCD Ergonomics Programs. March 25, 2020
