Posture at work has changed in the modern world as technology has changed and continues to change. What used to be a typical desk setup of a single monitor, keyboard, chair and desk telephone, has changed to multiple monitors, touchscreens, mobile telephones and standing desks. And out of necessity, more and more businesses are allowing employees to work from home. A lot of this changed during the Covid-19 outbreak in 2020. But businesses saw that staff can still be productive when working from home, in addition to the savings of having smaller physical offices. But home offices may not be set up in the most ergonomic way as they are often compiled from mismatched pieces not intended for regular office use.
The diagrams above show optimal setups for the home office with using both a standing desk and sitting desk.
When sitting and standing at a desk, be sure to:
- Maintain hands, wrists and forearms in a straight position, parallel to the floor
- Maintain your head in a forward facing position and level, in-line with your torso (not too far forward or backwards)
- Spine is upright
- Shoulders are relaxed and hang normally to your side
- Elbows stay close to the body, bent to 90 degrees
- Spine is forward facing, not turned to a side
- The monitor is positioned in-line with your eyes or slightly below allowing for your sight line to be between horizontal and 30 degrees below
When standing at a desk, be sure to also:
- The desk height is at your standing elbow height (so the elbows can be at the same position as they would be in the sitting position)
- The keyboard and mouse are aligned as they are in the sitting position
- The monitor is maintained to a position of horizontal to your eyes and 35 degrees below
- Wear supportive footwear
- Consider the use of an anti-fatigue mat, where appropriate
- Use of a foot rest when standing to help shift your weight, or shift your weight from leg to leg occasionally
- Make sure all cables, electrical access and other materials are clear so adjusting the height is not difficult
For more information on office ergonomics please visit the Canadian Centre for Occupational Health and Safety website.