Working remotely

• Forearms should be approximately horizontal and your eyes should be the same height as the top of the screen.
• Arrange the desk and screen to avoid glare, or bright reflections. This is often easiest if the screen is not directly facing windows or bright lights. Adjust curtains or blinds to prevent intrusive light.
• When sitting, make sure there is space under the desk to move your legs.
• If you do not have a chair with back support, you can use a rolled up towel or small cushion to provide support.
• Avoid excess pressure from the edge of seats on the backs of legs and knees. A footrest may be helpful, if you do not have a footrest you may wish to improvise by using another solid surface.

• Good keyboard technique is important – you can do this by keeping a soft touch on the keys and not overstretching the fingers. Try to keep your wrists straight when typing.
• Position the mouse within easy reach, so it can be used with a straight wrist.
• Sit upright and close to the desk to reduce working with the mouse arm stretched.
• Move the keyboard out of the way if it is not being used.
• Support your forearms on the desk, and don’t grip the mouse too tightly.

• Your screen should be at arm’s length from your face and you should be able to read information without lowering or elevating your head.
• Make sure individual characters on the screen are sharp, in focus, and don’t flicker or move. If they do, your screen may need adjustment.
• Adjust the brightness and contrast controls on the screen to suit lighting conditions in the room.
• Choose text that is large enough to read easily on screen when sitting in a normal comfortable working position.

Breaking up long spells of activity at the workstation helps prevent fatigue, eyestrain, upper limb problems, and backache. Organised or scheduled rest breaks are helpful in preventing strains. The following may help:

• Change position at least twice every hour – more often if you are working on a laptop or have a small computer screen.
• Look into the distance from time to time, and blink often.
• Change activity before you get tired, rather than waiting for fatigue to set in.
• Short, frequent breaks are more beneficial than longer, infrequent ones.

• Whenever possible, use a firm surface such as a desk, as well as a full-sized keyboard, and mouse.
• The height and position of the screen should be angled so you are sitting comfortably and reflection is minimised. Raiser blocks are commonly used to help with screen height but books or other solid objects can also be used.
• More changes in activity and breaks may be needed if you cannot minimise prolonged use and awkward postures while using a laptop.

Here are some additional tips and tricks to help set up your workstation from Alan Hedge, a professor whose research and teaching activities focus on issues of design and workplace ergonomics. In addition to this, here is a 3-minute video from ergonomics expert Jon Cinkay.

Put suitable practices in place to ensure that you maintain confidentiality and privacy in your work, where applicable.