Due to COVID-19 and the “Stay Home/Stay Safe" order from the Governor’s office, many faculty, staff, and students are working at home. This Home Office Ergonomics video offers guidance about how to set up a home office work space to reduce or eliminate any stress placed on your body from long stretches of sitting.  

A computer workstation at home may be a laptop computer sitting on a couch, bed, or kitchen table. As comfortable as some options may seem, using an improper workstation setup for an extended period of time can result in your posture being compromised, potentially increasing the risk of getting an ergonomic-related injury or a musculoskeletal disorder, such as tendonitis or carpal tunnel syndrome. It is important to set up your workstation(s) as well as you can to prevent injury.

Follow the bullets below or refer to the Computer Work Station Ergonomic checklist in the Quick Links.

• Use a sturdy chair with arm rests, if possible. 
• Consider sitting on a firm cushion, pillow or folded towel to raise your hips; most kitchen tables and desks are too tall and can cause strain in shoulders and neck.
• Place some form of support underneath your feet if they do not reach the ground; use a telephone book, or step stool under feet while seated.
• Ensure you have a 90° bend in both hips and knees. There should be a two to three-finger width between the edge of your seat and the back of your knees.
• Raise your computer monitor using books so the top of the monitor is at or slightly below your eye level while seated.
• Ensure your monitor is approximately one arm's length away from your body.
• Use an external keyboard and mouse positioned at elbow height, if possible. Laptops are not designed for prolonged use or with physical ergonomics in mind.
• Position external keyboard and mouse directly in front of you so you do not need to twist your torso to use them.
• Ensure your shoulders can remain relaxed and your wrists are straight forward while operating the keyboard and mouse.
• Shoulders should be set up so both elbows are bent at a 90° angle and forearms rest gently on the table (not elevated).

Frequent Breaks Matter!

Break up the workday with stretching, walking, and a variety of postures. It is recommended that you take a 15-minute alternate task break every hour.

If you have other duties that take you away from your computer terminal, divide them up throughout the day to prevent yourself from sitting for long stretches of work at the computer terminal.  If you have no alternative duties, take at least 10 minutes every hour to stand up and stretch - movement is good for the body!

Exercise

Practice some form of exercise to offset the sedentary work-at-home lifestyle. A little exercise done regularly is better than a lot of exercise done infrequently. Schedule in 20 minutes per day, or 1 hour 3 times per week, of exercise. This can have a dramatic effect on your health and ultimately, on your work performance.

Try this gentle 7-minute chair yoga practice from the Mayo Clinic on a break. Perhaps you will notice how simply breathing and twisting gently can help to release tension in your body and mind.

LET’S MOVE UVM offers free online fitness classes from UVM Campus Recreation. Participation not only gets you moving, it also helps you strengthen your body to avoid injury.

Mindfulness practices can help relieve stress that is stored in the body.  UVM Mindfulness has several free online mindfulness practices to help calm your mind in this unusual time.