For those who find themselves working from home. Here are some tips to follow to stay healthy and safe while using a computer.
Create space at a desk or table that can be dedicated to computer use. Avoid sitting on a bed or couch.
|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.|