Not everyone has a home office or the ability to set up their computer equipment correctly. Here are some simple tips that can enhance posture and improve comfort.

1. Work at a desk or table with adequate space for knees/foot so that you may sit or stand close to your computer or laptop.
2. Use a good chair. If necessary use firm pillows for back/leg support, hips and knees should be at 90 degrees. Raise the chair (kitchen tables and desks may be too high), you don’t want to reach up to the keyboard and mouse on the table or desk. Use a pillow as a seat cushion to raise your height if needed. Support feet on a phone book, step stool, etc., if they don’t firmly touch the ground while sitting. (Talk to your supervisor about the possibility of taking your chair home temporarily).
3. Use a separate keyboard and mouse (and monitor if you have one) with your laptop.  It is recommended that the monitor is separated from the keyboard/mouse. The top of the monitor should be at or slightly below eye level, shoulders relaxed with the elbows around 90 degrees accessing keyboard and mouse.
4. Keep your keyboard and mouse positioned in front of you within easy reach.
5. Position your laptop so that the top of the screen is level with your eye height. If you wear transition lenses, your monitor height may need to be slightly lower. If you do not have a laptop riser, use a box file or some books to raise your laptop. Or plug in a separate monitor if you have one.
6. Maintain a good posture. When sitting, try to ensure that the small of your back is supported, your shoulders are relaxed (not slumped, not elevated), and that there is no unwelcome pressure on the back of your knees. If standing, keep your legs, torso, neck and head approximately in line and vertical – do not slouch, lean or twist to the side.
7. Do not sit or stand for too long – change your posture every few minutes.  Take breaks for stretching whether you are home or at work, frequent short breaks (2-4 minutes) with any prolonged/continuous computer activity of more than 30-40 minutes. (Utilize timers or reminders on computer or smart watches if needed.)

Schedule a Home Office remote Ergonomics Evaluation and Consultation:
Contact HR Analyst II, Mirene Benitez, mbenitez@burlingame.org 650-558-7281

• Kaiser Permanente Work From Home Wellness

• Deckers Communication: The Essential Guide to Leading and Working, Remotely