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Ergonomic Guidelines For Working From Home PDF
Ergonomic Guidelines For Working From Home PDF
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Introduction
Many people do not have a home office or office equipment in their house. As such,
this document is intended to give general guidance as to how to set up a temporary
workspace at home.
Laptop Users
The main issue with working from a laptop is that the screen and the keyboard are
connected. This means that if you find the correct typing height, the screen will be too
low, and equally if you find the correct screen height, the keyboard will be too high.
Equipment required:
• Keyboard (wired, or wireless)
• Mouse (wired or wireless)
If you do not have these at home, you can, with the permission of your manager
remove these from your office at work in order to work from home.
Once you are sitting at the correct height for your work surface, you should get the top
of your laptop screen at eye level or just below. You may have to put the whole laptop
on a stack of books or a box in order to achieve this.
Plug your keyboard and mouse into the laptop and position them as you would on your
desk normally with your keyboard in line with the laptop.
Desktop Users
It is not possible to take your work desktop computer home; however, some people
may be using their own desktop computers in the house to complete their work.
If you do not already have Microsoft applications such as Word, Excel and PowerPoint,
they can be installed free of charge by logging into your work account and going to:
https://portal.office.com/account/ and clicking on “install office”
When using a desktop computer at home, you should follow the same Ergonomic
guidelines as in the office. The picture below gives a good summary of the position you
are trying to achieve.
Ergonomic Guidelines for Working from Home Page 3
These guidelines are not suggesting that you have an additional 10 minutes per hour of
breaks, but rather that you should be aware if you have sat in front of a screen for an
extended period and need to rest your eyes and vary your position.
Forearm exercise
• Sitting with elbows out and palms together, slowly rotate palms down until stretch is felt
• Hold for slow count of 10
• Repeat 3 – 5 times
Ergonomic Guidelines for Working from Home Page 5
Neck exercise
• Drop head slowly to one side, taking ear towards shoulder until stretch is felt
• Hold for slow count of 10
• Repeat 3 – 5 times