How to Work From Home Comfortably

Since March 2020 the number of people working from home has increased dramatically. Recent research has found that 60% of the UK’s adult population were working from home in the height of the lockdown, with 26% planning to make the move a permanent one after restrictions ease.

And as people spend more and more hours in their home offices, it’s important that they are set up correctly.

Here’s some guidance from Posture People’s Jo Blood on how to create a healthy and safe workstation in the comfort of your own home.

How to sit correctly at your desk

When working from home, your desk set-up should be no different than if you were in an office and the 5 main points to remember are:

1. Make sure your chair is at the right height. Your forearms should be at the same level as the desk.
   
   
2. Make sure your screen is an arm’s length from you and that the top of your monitor is at eye level. Use monitor blocks or phone books to raise your screen to the right height.
   
   
3. Once you’ve adjusted your seat to the correct height, use a footrest if (and only if) your feet are dangling.
   
   
4. Ensure you are sat right back into your chair, your lower back should be supported. If you can’t afford a decent chair, consider an accessory like the lumbar support or the Back friend.
   
   
5. If you’re using a laptop, use an external keyboard and mouse. This prevents putting tension on the shoulders through excessive reaching and avoids putting undue pressure on your wrists. You should also use a laptop stand to put the screen into a higher position to avoid strain on the neck.
   
   

Jo says “If you were working in an office for someone else, your employer would be legally required to provide you with safe working equipment and regular workstation health assessments. So when you’re your own boss, why should you expect anything less? Many of the people we see on a day to day basis are businesspeople who work from home and have finally realised that hunching over a laptop at the kitchen table is not a healthy way of working for 8 hours a day.”

To find out the latest advice on working safely at home, including equipment recommendations, exercises and workstation self assessments, check out Posture People's comprehensive guide to working from home. If you need any advice on your home setup, you can also get in touch with Posture People and they'd be happy to help.