So, you’re working from home now. You might not have a private office with an adjustable chair or wireless keyboard and mouse. You may be competing with the family for space or need to find a quiet location for a conference call. So, what do you do? You might lock yourself in the bedroom, bathroom, or even a parked car, and you’ll quickly find it is a challenge to work in a neutral posture; a posture you can sustain for a significant period of time without experiencing discomfort. While we don’t recommend it, if you must work in a non-ideal position please be mindful of your body, especially when it speaks to you through discomfort.

Consider these essential tips when working from home:

  1. Create a dedicated work area.
  2. Do your best to support your lower and upper back. Try not to hunch or slouch.
  3. Change position frequently and stand up and stretch every 15 minutes.
  4. If your laptop is on your lap, your head will most likely be downward facing, so lean your head back, moving it to the left and to the right.
  5. Carve out some time to be active – even if you can’t leave the house – walk the stairs while listening to music.
  6. Take your full lunch.
  7. Use a headset or ear buds when speaking on your phone.
  8. Maintain a normal schedule, keep your hours the same as the office. Don’t work all the time.
  9. Create some boundaries with the other people in your home.
  10. Get into a consistent routine.

Whether working from home is a new experience for you, or you have been actively working from home for years, there are always ways to improve your work efficiency and evaluate that your workspace is ergonomically sound. Be mindful and listen to your body, it’s communicating with you!

We recommend reading 20 Tips for Working From Home for some more great ergonomic and home work-area insights