Working From Home – Workstation set up guides
We have produced a series of simple Working From Home Hacks to try and help workers setup their home workstations and give advice on working practices that will enable them to stay healthy and injury free.
Laptop set-up
Temporary Homeworking on a laptop
It is preferable to always sit at a desk or a table when using your laptop rather than on the sofa. Seated height will need to be adjusted based on the table or desk height. Note that dining tables are generally higher than standard desktops.
Select a chair that has a high backrest to support your back. Depending on the height of your table or desk, you might need to use pillows or cushions to raise your seated height and/or to support your lower back.
If your feet do not comfortably reach the floor use books or other sturdy items as a footrest.
With the keyboard and mouse on the edge of the table or desk, your upper back and shoulders should remain down/relaxed, elbows bent to 90 degree angles and forearms parallel to the floor/desktop. Additionally, feet must be supported with thighs parallel to the floor or with knees slightly lower than the hips.
Laptop Screen Height & Distance
The laptop screen height should allow a neutral neck position with the chin not tilted up or down.
In addition to the laptop stand, you can achieve the recommended height (eye level falls within the upper 1/3 of the screen) by raising the screen further using books, a box or a sturdy food container.
It is recommended to have less than an arm’s length between your eyes and the screen since the screen and displayed content are smaller compared to office monitors.
Note: adjust your location or set-up as necessary to minimize glare from windows or other sources
Office Chair set-up
Standing Workstation set-up
Temporary Standing set-up
Look for a countertop that can safely accommodate your laptop, keyboard and mouse and additional household items as needed. Improvise to ensure your upper back and shoulders remain down/relaxed and forearms parallel with the floor.
It is better to have a work surface that is slightly lower than elbows (when standing relaxed). Inserting a cutting board, books, or similar items under the keyboard and mouse could fine tune the keying/mousing height or standing height can be lowered a little by widening the distance between your feet.
The laptop can be raised on a sturdy food container or books. Adjust as needed to achieve the optimal screen height and distance.
Ideally aim to stand for 25% of your working day. Try to stand for 15 minutes every 1-2 hours and gradually build up the time that you stand, however don’t stand for more than an hour at a time as your lower back may feel tired.
When standing alternate your weight between your legs frequently. Don’t ‘stand still’. You may find it more comfortable to stand when you are on video conference or telephone calls.