When the pandemic hit, millions of Americans began working from home in an effort to lessen the number of coronavirus infections. 

While the days of full-time telecommuting are coming to an end for many,  there is still a significant number of the workforce who will continue to be working remotely from home.

Without a doubt, the COVID-19 has changed the work environmentーworking from home became a norm; makeshift workstations at the kitchen table or a makeshift bedroom office became common. Some are fortunate enough to have a dedicated home office, while others must share the space with family members and are working under less-than-ideal ergonomic conditions. 

These new work arrangements along with the added stress of working from home may be taking a toll on one’s overall health. 

A workstation or office that is not optimized ergonomically can increase the likelihood of neck and back pain, blurred vision, headaches, carpal tunnel syndrome, and spinal health issues due to bad body posture.  The American Posture Institute states that bad posture can lead to lower metabolic rates and respiratory dysfunction. 

The Centers for Disease Control and Prevention provides tips to optimize the work from home environment. 

Seating

• An office chair with armrests, allowing the feet to rest flat on the floor with the hips and knees at a 90-degree angle or slightly greater is ideal for seating.  Do not let your feet dangle. Use a box or book as a footrest if the feet aren't flat on the floor.
• In general, refrain from working on a couch or soft chairs. If cannot be avoided, use pillows to provide some back support and work in an upright position.
• Changing posture regularly is beneficial.  If feasible, work standing up from time to time as a break from prolonged sitting.
• For many people, working at a kitchen table or on the couch for lengthy periods of time is uncomfortable. A basic sitting posture should support the low back in a position of lordosis, which is the lumbar spine's natural inward curve above the pelvis.

Monitor/Display

• A separate monitor from the laptop is more ideal for display. It is generally placed about an arm’s length away with the top of the monitor at or below eye level.  If needed, use a book or box to elevate the monitor. Eye line should be level with the address bar on the web browser. 
• To help reduce screen glare, position the display perpendicular to any windows or adjust the blinds. 
• If the laptop’s display is being used, take more frequent screen breaks. Exercise the 20-20-20 ruleーlook at something 20 feet away for 20 seconds after every 20 minutes of screen time. Increasing the text size may also reduce eyestrain.

Keyboard/Mouse

• If a separate monitor is not available, use a keyboard and/or mouse that is separate from the laptop. External keyboards and pointing devices (USB or wireless) can be positioned independently of one another and the screen/display.
• Maintain a straight wrist posture if using an external mouse.
• The wrists should be as close to straight as possible when using the keyboard.  Elbows should be at a 90-degree to 120-degree angle. It should naturally fall flush with the table/desk height. 
• Avoid resting the forearms and wrists on unpadded cornered edges of the work surface. Rounded edges are preferable to reduce localized contact pressure. 

Good ergonomics is beneficial for the employees and the business.  The following are the benefits of strong workplace ergonomics backed by the results of The Washing State Department of Labor and Industries study. 

1. Reduces workers’ compensation and healthcare costs. Approximately $1 out of every $3 in workers’ compensation costs is attributed to Musculoskeletal Disorders (MSDs). Through the systematic reduction of ergonomic risk factors, MSDs can be prevented. 
2. Improves quality and productivity. The workstation becomes more efficient by structuring a task to allow for good posture, less exertion, fewer motions, and better heights and reaches. When a task is less physically taxing, employees do a better job. 
3. Improves employee engagement. If employees are comfortable, it can improve morale and increase employee involvement. 

Employees are the company’s most valuable asset, and keeping them healthy is critical especially during this uncertain time.