2.Setting up a safe, ergonomic workspace

Ergonomics and your home workspace

Ergonomics is the science of designing and arranging workplaces, tools, and tasks to fit the needs of your body and its physical capabilities. Good ergonomics support the body’s natural posture and movement; help reduce physical strain and prevent discomfort and injury. Whether you're sitting at a desk, using a computer, or operating equipment, proper ergonomic design can make a big difference in how your body feels during and after work.

By learning how to correctly set up your workspace, position your body, and use your equipment, you can reduce the risk of developing musculoskeletal problems such as back pain, neck strain, and repetitive strain injuries. In addition to protecting your physical health, applying ergonomic best practices can improve your overall comfort, boost productivity, and support long-term wellbeing at work.

Basic ergonomics

1. Neutral posture - Maintain a posture where your spine is in a natural S-shape: back straight, shoulders relaxed, and head balanced above the spine

2. Body alignment - Keep elbows close to the body and bent at 90 degrees when typing. Your wrists should remain straight, not bent upwards or downwards

3. Screen height - Position your screen so that the top edge is at, or just below, eye level. This helps to avoid neck strain and encourages an upright posture

4. Foot support - Feet should rest flat on the floor, or on a footrest. Knees should be bent at approximately 90 degrees, with thighs parallel to the floor

Did you know?

81%

of UK employees working from home during the first lockdown experienced back, neck, or shoulder pain

arinite.com

Small changes to how you sit and position yourself while working can significantly reduce your risk of injury. For example, simply raising your laptop with a small stack of books, using an external keyboard and mouse, or placing a cushion behind your lower back (lumber) can support and improve posture.

Ask yourself...

  • How would you rate your posture right now?
  • Does your home workspace meet the ergonomic principles described?
  • What one change could you make to improve your posture and comfort?

Setting up your home workspace environment

For many people, a dedicated home office isn’t an option. Instead, home working takes place in shared spaces that must serve multiple needs, typically in dining rooms, living rooms and bedrooms. These shared use spaces come with unique challenges with limited space, potential distractions, and the need to pack away equipment after work finishes every day. However, despite these issues, it’s entirely possible to find a working compromise between these conflicting needs with some basic planning.

Let's explore...

Shared spaces can work well when designed with flexibility in mind. The key is to create a workspace that’s functional during working hours but easily adaptable when it’s time to switch back to home life.

Here’s some ideas to help you with planning:

  • Establish zones - Define a clear boundary to separate your workspace from living areas. Use physical barriers (e.g. a small divider) or visual cues (e.g. a tablecloth or mat) to mark your work area.
  • Choose compact equipment - Opt for smaller IT and other equipment, such as low-profile monitors and slim keyboards, to make better use of limited space.
  • Optimise storage - Maximise vertical space with shelves or wall-mounted organisers. Store your work materials in boxes or baskets to keep the area tidy and easy to reset each day.
  • Stabilise equipment - Place laptops, monitors, and other devices on flat, sturdy surfaces to reduce the risk of tipping or falling.
  • Organise cables - Prevent tripping hazards by organising cables and extension leads. Use cable ties or covers to keep wires tidy and out of walkways.
  • Keep shared spaces clear - Ensure walkways and communal areas are free of clutter to minimise trip hazards and maintain a functional shared environment.
  • Lighting - Work near a source of natural light but avoid glare on your screen. Use an adjustable desk lamp with soft, indirect lighting to reduce eye strain and avoid dim or overly bright spaces to minimise fatigue.

Ask yourself...

  • Does your current workspace setup serve both your professional and home life needs equally well?
  • How could you adapt this space to serve both uses better?
  • Which one boundary; physical or psychological, could you put in place to support your ability to focus?

Setting up your home workspace equipment

A safe and efficient home workspace setup does not necessarily require expensive furniture. With some basic adjustments and a focus on ergonomics, most people can create a workspace that supports both comfort and productivity.

Let's explore...

Chair and desk setup

  • Use an adjustable chair with lumbar support or use a cushion or rolled towel for lower back support.
  • Ensure your arms rest comfortably, with forearms parallel to the ground and elbows at a 90-degree angle to prevent shoulder and wrist strain.
  • Keep enough space under your desk to move and stretch your legs, preventing fatigue and improving circulation.

Monitor placement

  • Position your screen approximately an arm’s length away.
  • Align the top of your screen at or slightly below eye level.
  • Use a monitor stand, laptop riser, or stack of books to achieve the correct height.

Keyboard and mouse setup

  • Place the keyboard directly in front of you and align with your body.
  • Keep your wrists in a neutral, flat position while typing.
  • Position your mouse close to the keyboard to avoid overreaching.

Ask yourself...

  • Which item in your workspace feels most inadequate?
  • What’s the easiest change you can make right now, to improve your setup?
  • If you could redesign your setup from scratch, what would it look like?
Click to go to Chapter 2

Practice questions
Chapters
Accessibility

Chapters

Select a colour theme

Please select an accessibility theme from the options below.

Default
2
3
4
5
6