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NARRATOR: Working from home for
long hours throughout the day

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can be a challenging
adjustment for some.

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Experiencing discomfort,
strain, or pain

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can easily lead to a lack
of motivation to work.

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Here are some tips to help you
create an ergonomic workspace

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from your home.

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Avoid the temptation to
work from your couch or bed.

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Laying in bed while working
may indicate to your body

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that it's time to nap.

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Instead, find a good
flat table or desk space

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to keep your places of
comfort and relaxation

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separate from your workspaces.

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Find a comfortable seat that
encourages good posture.

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Your chair should have solid
back support and ideally lumbar

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support.

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You can also add a small pillow
to support your lower back.

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Make sure your shoulders
are relaxed and not hunched.

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And ensure the
height of the chair

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allows your feet to touch
the floor comfortably,

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and that your legs are
bent at a 90 degree angle.

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Adjust your monitor
height to your eye level,

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and position at about
one arm's length away.

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Keeping the center of your
computer monitor eye level

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ensures you don't strain
your neck or eyes.

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If you work with a laptop,
you can use a stand or even

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a stack of books to
raise your computer

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to an appropriate level.

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Having a mouse and keyboard in
this case will be necessary.

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Be sure to place them
both on the same surface

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and at a height that allows you
to keep your wrist straight,

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your upper arms
close to your body,

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and your hands at or slightly
below the level of your elbows.

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Optimizing your home
workspace will help

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you have a productive workday.

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And your body will thank
you in the long run.

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