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Steps for Maintaining ergonomic posture while working at home.

  • July 13, 2020

COVID19 has changed the norms significantly all over the world. One such change is work from home. More people than ever before are working from home now. In office, everything was systematic; you had every facility at the right place. The chairs, table, computer, keyboard, etc. were ergonomically placed. At home, if you have these facilities placed ergonomically, you can consider yourself lucky. If not, it is better to find a means to maintain ergonomics while working from home. Ergonomics have several benefits and not following them can strain your bones and muscles.

Following are the basics of ergonomics:

  • Chair in which you sit should support your back and allow you to sit comfortably straight and sufficient              under-thigh support
  • Height of your chair should be such that you can keep your foot flat on the ground or some object
  • Armrest of your chair should be at the level of table and keyboard to maintain keyboard ergonomics
  • Your monitor should be at the level of your eyes so that you don't have to look up or look down

While working from home, you may consider the following to maintain ergonomics:

  • Have a dedicated workplace; do not turn your couch into a working place
  • Keep the laptop on a stand to keep it at eye level or use a monitor connected to your laptop
  • You may use an external keyboard to maintain keyboard ergonomics
  • Use a chair with sufficient elbow and back support
  • If the chair is not soft enough, use cushion; rolled towel if you are not getting enough back support
  • Avoid bracing the handset or cell phone between the neck and shoulder, use earphone or speaker mode
  • Ensure there is adequate natural light in your working area
  • Avoid clutter on the table

If you sit ergonomically, that is not sufficient. You have to get up and move around at least once in 30 mins. Follow 20-20 rule that is, look 20 ft away for 20 sec., every 20 min to keep your eyes from strain.

Happy working from home!

Disclaimer: Don't follow any suggestions in this article without consulting a qualified doctor.

These precaution tips are brought to you by myHealthmeter. Integrated Wellness Program by myHealthmeter is a unique approach towards holistic health and wellness as per the need of modern-day corporate workforce. To know more visit