Comfort and efficiency are fundamental when looking to set up a home office in your apartment or townhouse.

To assist you set up your work from home environment, please use the following as a simple yet effective office ergonomics checklist that you can carry out at home, to make sure you’re comfortable, safe and productive.

1. Posture – Activity – Exercise

• Maintain proper posture, paying careful attention to positioning of head, neck/spine, arms/wrists, hips/thighs and feet. Basically, ensure the small of your back is supported, your shoulders relaxed (not slumped, not elevated), and that there is no pressure under your thighs;
• Alternate between different postures on a regular basis;
• When keyboarding, use minimum force while striking the keys;
• Keep a neutral position, where the forearms, wrists and hands are in a straight line;
• Avoid awkward reaching for work tools such as telephone, mouse and reference materials;
• Avoid resting elbows, forearms or wrists on hard surfaces;
• Take frequent mini-breaks throughout the day to give muscles and joints a chance to rest and recover;
• Alternate between work activities which use different muscle groups to avoid overuse;
• Give eyes a break by closing them momentarily, gazing at a distant object and blinking frequently.

2. Lighting – Air – Noise

• Maintain appropriate light levels for specific tasks. More illumination is usually needed to read a document than a computer screen;
• Reduce or eliminate glare by using window shades, dimmers on overhead lighting and anti-glare filters for computers;
• Adjust the contrast and brightness on your computer screen to a comfortable level;
• Clean the computer screen and other surfaces regularly;
• Reduce the number of dust collecting items like papers and files on your desk;
• Maintain a comfortable temperature by using layers of clothing or a portable fan or heater;
• Identify distracting noises and try headphones, ear plugs, soft music or a quiet fan to reduce or mask the noise.

3. Work Style – Organisation – Breaks

• Reduce stress by planning ahead and setting realistic expectations for what you can accomplish during the workday;
• Organise your workload to help even out busy and slow times, to avoid feeling “swamped”;
• Vary tasks to make the day more interesting;
• Avoid long periods of repetitive activity. For example, alternate computer work with other tasks like phone calls;
• Organise equipment, supplies and furniture in the most efficient arrangement for daily tasks;
• Acknowledge ideas and accomplishments of co-workers on a regular basis;
• Develop stress reduction and relaxation techniques which work for you at the office and at home;
• Take mini-breaks that re-energise, invigorate and refresh.

Disclaimer: This article provides general advice only and does not take into account individual circumstances.