Working from home? Optimize your setup with these tips and consider a home office ergonomic assessment

As we enter year 2 of the Pandemic and Working from Home, there are many workers who will still be working from home for the foreseeable future. According to Statistics Canada, ~40% of Canadian jobs can be done from home (1), and there is a high likelihood that workers may continue to work from home at least in part following the Pandemic.

From what we are seeing in the numerous home office ergonomic assessments we have been doing since March 2020, a large majority of workers are working in non-optimal home set-ups. This can put workers at increased risk for new musculoskeletal discomfort or aggravation of previous symptoms.

What does a home office ergonomic assessment look for in a remote work setup?

A home office ergonomic assessment evaluates your chair, desk height, monitor placement, keyboard and mouse position, lighting, and posture to identify risk factors for musculoskeletal discomfort. Common issues found include unsupportive seating, screens set too low, desks that are too high, and no footrest, all of which can be corrected with simple adjustments or equipment changes.

Some common risk factors we see include:

• Working at the kitchen or dining table

• Sitting in a chair with limited to no support and no adjustability

• Using a desk that is too high or a chair that is too low

• Chair is too high (feet not firmly supported on the floor)

• Working directly off the low laptop screen

• Using a table or desk with a drawer or apron that impedes leg clearance

• Not having a proper surface to work on
  
  A proper ergonomic set-up would include an adjustable chair, external monitor, keyboard, mouse, and desk. Having this setup helps to minimize risk to workers but may not be feasible for everyone working from home. While you may not be able to achieve the perfect set-up at home, it is often possible to make a few small changes to your set-up for better alignment. Doing this can often have a significant impact on pain and overall help improve your comfort when working.

  Our FREE Working from Home webinar (see below) provides simple tips and tricks to adapt your current set-up to minimize discomfort using things you can find around your house. It also includes information about how non-optimal postures increase your risk of injury and can contribute to existing discomfort.

  Some of these simple solutions include:

  • Using a pillow or cushion on the chair seat to raise forearms to align with surface height

  • Placing a pillow on the backrest to increase back and lumbar support

  • Positioning a stack of books or a box under the feet to position knees at 90 degrees

  • Raising the laptop screen to better align with seated eye height (if using an external keyboard and mouse)

  It could be worth reaching out to your employer to request a home office ergonomic assessment. If they do not have a go-to organization, feel free to reach out to us! We will discuss your full symptom history, get your chair measurements and optimize your workstation (i.e. desk height, monitor height, keyboard, etc.). Check out our services and pick the one that is right for you.

  Conclusion

  Working from home doesn't have to mean working in discomfort. Whether you make small changes using household items or invest in proper ergonomic equipment, taking steps to improve your setup can significantly reduce your risk of pain and injury. The most effective way to know exactly what your home workspace needs is through a professional home office ergonomic assessment.

  Injury Prevention Plus has been conducting home office ergonomic assessments since the start of the pandemic, helping remote workers across Canada build setups that protect their bodies and improve their productivity. Book your home office ergonomic assessment with Injury Prevention Plus today and get expert, personalized guidance from a certified Ergonomic Consultant.

  Good luck!

  References:1. https://doi.org/10.25318/36280001202101000001-eng

Frequently asked questions

1. What is a home office ergonomic assessment?

   A home office ergonomic assessment is a professional evaluation of your remote work setup, including your chair, desk, monitor, keyboard, mouse, and lighting, to identify risk factors and recommend changes that reduce discomfort and prevent musculoskeletal injury.
   

2. Can my employer pay for a home office ergonomic assessment?

   Yes. Many employers are responsible for ensuring safe work environments, even for remote workers. You can request a home office ergonomic assessment through your employer's health and safety program or HR department.
   

3. What are the most common problems found in a home office ergonomic assessment?

   The most common issues include working at a dining table, using an unsupportive chair, having a monitor set too low, desks at the wrong height, and feet not properly supported. All of these contribute to neck, back, and shoulder pain over time.
   

4. Do I need to buy new furniture to fix my home office ergonomics?
   Not always. Many improvements can be made using items you already have at home, like pillows for lumbar support, books to raise your monitor, or a box as a footrest. A home office ergonomic assessment will identify the most impactful and cost-effective solutions for your situation.
   

5. Is a virtual home office ergonomic assessment effective?

   Yes. Virtual assessments are highly effective and widely used. A certified ergonomic consultant can evaluate your setup via video call, assess your posture and workstation, and provide detailed recommendations without needing to be on-site.
   

6. How long does a home office ergonomic assessment take?
   A typical home office ergonomic assessment takes between 45 minutes and 1.5 hours, depending on the complexity of the setup and whether a symptom history review is included. The result is a personalized report with actionable recommendations.