Working from home – Ergonomics Principles: CRA and COVID-19

Many CRA employee have been asked to perform their work duties within their home environment during the COVID-19 pandemic. While a home workspace may appear different than a standard office workstation, the basic ergonomics principles are applicable in both situations. It is possible to set up a computer workstation in a safe and comfortable manner using items readily available in your home.

All employees should ensure to take measures that enable working in a manner that does not cause injury. Any medical limitations or restrictions that require accommodation is deemed over and above these tips. You should contact your manager for questions relating to specific accommodation needs.

Ideal conditions to support a safe and comfortable work environment:

• Quiet space – A room with a closed door (if possible) to limit distractions and to allow for use of hands free telephone.
• Adequate lighting – Overhead lighting, access to natural lighting (near a window) is preferable.
• Clutter free work area – Remove potential tripping hazards from the floor. Avoid placing any heavy or bulky items underneath or on top of the work surface.
• Suitable seated table/work surface – Work surface with a suggested height range of 28” – 32” measured from floor level and enough surface space for computer equipment and paperwork.
• Have power outlets close to your work surface to charge your laptop or cell phone. This will ensure a safe and comfortable working posture if your devises are in use while charging.

Adaptations to consider for a home workspace

Chair

• Select a chair with back support.
• Use a rolled towel or small pillow for additional low back support, if needed.
• Place feet flat on the floor or on a flat surface, such as a box or small bin, if needed.
• Ensure that you have sufficient space under your work surface for your knees and legs.

Mouse and Keyboard

• Elbows should be at the level of the work surface. If the seat is too low, add additional pillows to the seat of the chair. If feet are no longer able to be placed flat on the floor, place them on a flat surface, such as a box or small bin.
• Rest the forearms on the work surface.
• When using a mouse and a keyboard with a laptop, place the keyboard and mouse directly in front of you within your immediate reach. Keep the wrists straight. (Hint: Tuck the keyboard legs underneath so that the keyboard lies flat).
• When using only a laptop, place a book/binder or two under the monitor to tilt the screen slightly away from you and place the keys within immediate arms reach. Position the laptop to keep both your neck and wrists in as comfortable manner as possible. Look down with your eyes only to avoid neck strain.

Please note: Frequent use of a laptop only computer set-up has the potential to result in awkward neck postures, so consider incorporating more movement into your day. For example, do eye exercises to reduce eye strain, perform light stretches during micro breaks and stand, if possible, during telephone conversations.

Laptop screen (monitor)

• Assuming that you are using a keyboard and mouse, place large books under the laptop to raise the laptop screen so that it is at eye level.
• The screen should be positioned an arm’s length away.
• Adjust font size to improve reading of text.
• Set the contrast within the range of 85 – 100% and brightness with the 40 – 60% range.

Alternate workspace – standing posture

• If possible, find another area within your home that can be used as a standing workspace.
• The photo illustrates the key principles,
  • Comfortable footwear and a footrest (box)
  • Forearms resting on a surface
  • Wrists straight
  • Monitor screen positioned: directly in front, an arms width away and at eye level
• Tasks requiring minimal typing are ideal for standing. For example, reading an online document or reviewing and responding to email correspondences.
• A standing workspace, such as this, should be used as an option for short breaks (i.e. up to 30 minutes standing at a one time and no more than 2 hours of a complete work day).

Telephone usage

• Ensure the phone is easily accessible and within arms reach.
• To allow for typing or note taking while talking on the phone, use speakerphone capability, headsets or earbuds (with a microphone), if possible, to avoid awkward neck postures.

Healthy work habits

• Incorporate more movement into your day.
• Consider taking five minutes every hour to move (i.e. walk around or stretch) and to relax (i.e. take a few deep breathes).
• Alternate tasks to provide your body recovery and rest.
• Refer to Position for Safety and Comfort as a reminder of good working postures.
• Prevent musculoskeletal and eye strain injures by becoming aware of the causes and learning how to recognize the early warning signs.
• Be aware of how you feel: change your posture (move) while you are still feeling comfortable.