5 ways to set up an ergonomically-friendly home office

The COVID-19 pandemic has changed nearly every facet of our lives in North America. These drastic changes are scary, challenging and stressful. We send our sincerest well-wishes to the families affected and recognize the tremendous efforts of first responders and health professionals worldwide.

Over the two past weeks, we have been doing our part to slow down the spread of the virus. We have safely transitioned much of our staff from working in our offices to working remotely.

Safety is our primary value and that extends beyond offices and worksites. Many of us who are now working from home are setting up shop at makeshift home offices at our kitchen tables.

But setting up your home office doesn’t need to be a pain – or cause any either.

Carrie Soby, Health Program Analyst on TC Energy’s Health & Industrial Hygiene team says a way to set up your home office is to, “use the comfort of a familiar environment to build a comfortable workstation.”

Ergonomics is making the interaction between the worker and the work environment as safe, efficient and comfortable as possible. ​That means, ensuring your workstation is set up in a way that won’t cause your body any aches and pains after a prolonged period.

5 things to consider when setting up your home office

Not everyone has the perfect home office set up. Here’s how you can feel your best with what you’ve got:

Prepare and maintain your body

• Increases your body temperature, blood supply and alertness; and reduces muscle tension, soreness and the potential for injury.

Set up your workstation

• Make sure you’ve got a stable base, hinge at the hips and anchor your shoulders to your chair.

Laptop basics

• Use a mouse instead of your trackpad, connect your laptop to a monitor if you can.
• If you have a monitor, make sure it is set up at eye level so you are not looking down or up.

Sitting posture

• Shoulders supported against a slightly reclined backrest, head balanced over shoulders, arms at sides of body.

Household items that could assist in making your temporary workplace more comfortable.

• If you don’t have a monitor, put your laptop on a stable stack of books and connect a keyboard so your screen is at eye-level.
• Place a rolled-up towel behind your back for additional lumbar support
• Got a small stepping stool? Place it under your feet for additional support.

We want to see how you’re making your home office ergonomically-friendly. Share your photos on social media and use #TCEnergy.

More information

Here are some helpful resources for you to consider when setting up your home office:

• Move Safe – Ergonomics @ home: Tips on working from home
• Make Yourself Comfortable: Home Office Ergonomics
• Working from Home Ergonomics