Copy

10 Tips that Will Make You More Comfortable and Productive as you Telework


It can be easy to overlook ergonomics when you are in a comfortable environment like your home, however, improper behaviors can still lead to long-term problems. The following practical tips will help you set up your workstation environment and gain pointers to maintain focus on your work and self-care.
  1. Change postures frequently—this is the most important tip—make sure you move every 30 minutes for 2 to 3 minutes.
  2. Pay attention to overall posture: sit up straight and relax your shoulders.

    A woman sitting at a home desk with proper back support and upright posture.
     
  3. Ensure that your chair supports your upper and lower back and is adjusted to the correct height (feet flat to the floor, the back of your thighs should not feel pressure).
    A woman sitting in standard dining table or small home office chair illustrating laying back vs upright posture.
     
  4. Create a routine to prepare for work in the morning and put yourself in the right frame of mind for work. This includes mindfulness of ergonomic considerations.
  5. Assess your home for trip hazards and clean up items that can cause injuries.
  6. Make sure that you have dedicated workspaces—if possible, have multiple spaces in which to work (movement from space to space will prevent fatigue and encourage blood flow).
  7. Walk outside in the front or backyard to get fresh air periodically.
  8. We cannot stress this enough: move frequently and think of movement as your friend—be fidgety and change positions often (use the guidelines above).
  9. Stretch periodically, this will actually make you more productive, encourage blood flow and wake up your body and keep muscles loose.

    A woman in a home office ergonomic chair pushing arms out in front and above the head for stretching.
     
  10. Schedule an online ergonomic evaluation (USDA employees only) with the TARGET Center for one-on-one guidance and personalized recommendations.
Schedule an Ergonomic Evaluation (USDA Employees)
TARGET Center Website
Twitter
YouTube Channel
SoundCloud
Copyright © 2020 USDA Office of Operations, All rights reserved.


Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list