Free Remote Work Ergonomics Checklist

Items

Considerations

Check

Computer/Laptop

Adjust the monitor to eye level to reduce neck strain and eye discomfort.

Set the brightness and contrast levels of your monitor to minimize eye strain, especially during prolonged use.

Opt for clear and legible fonts with an appropriate text size to enhance readability and reduce eye fatigue.

Keyboard and Mouse

Look for features such as a split design, adjustable tilt, and cushioned palm rests to support a natural hand position and reduce strain.

Select a mouse that fits comfortably in your hand, providing support for both clicking and scrolling.

Position the keyboard and mouse within easy reach to prevent overreaching or straining.

Chair and Desk

Ensure your chair provides adequate lumbar support and is adjustable to suit your preferred seating position. 

Adjust the desk height to align with your elbows when resting comfortably on the desk. 

Lighting

Utilize natural light whenever possible in your remote workspace.

Add task lighting to illuminate your remote workspace adequately.

Breaks and Movement

Take regular breaks to stretch and move around, especially important for remote employees.

Incorporate short exercises to promote blood circulation during remote work.

Work Routine

Establish a regular work routine to maintain a healthy work-life balance while working remotely.

Communicate your preferred working hours to colleagues for better collaboration in remote work scenarios.

Posture Awareness

Be mindful of your posture throughout the day, especially important for remote employees working extended hours.