Home Office Ergonomics Checklist

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man user

EyeQue Team

man user

October 19, 2020

Home office

Working From Home Ergonomics Checklist  

There are many benefits that come with working from home, including:  

  • Less time on the road 
  • More productivity 
  • Less illness 
  • Greater job satisfaction 

However, one of the challenges of working from home is ensuring that your workspace is optimized for your health. Not having a proper workspace set up can lead to discomfort and pain, especially if you spend 40+ hours a week at your desk.  

Below are simple home office ergonomics tips that will help you improve your posture and eye health, as well as enhance the comfort of working from home.  


  • Use the backrest to provide full support to your lower back 
  • Make sure your chair’s backrest has a natural curve to support your lower back – if it doesn’t, you can purchase a lumbar support pillow or use a rolled-up towel 
  • Use armrests to support your forearms 


  • Sit with your feet flat on the floor 
  • Adjust the height of your chair so that your thighs are parallel to the floor with your knees slightly lower than your hips 
  • Make sure your shoulders are relaxed and your back is straight  
  • Change your posture regularly – you can switch between sitting upright, reclining, and standing 


  • Position the keyboard so that your forearms, wrists, and hands are all in a straight line (resting at elbow level) 
  • Adjust yourself so that you can comfortably reach the keyboard with your elbows at your side 
  • Make sure all of the additional accessories and input devices on the desk are at the same height as your keyboard  

Monitor and Visual Hygiene 

  • Position your computer so that the top of the screen is near eye level – if you are using a laptop and don’t have a riser, you can use a box file or books instead 
  • Avoid glare and shadows on surfaces by adjusting screen brightness and overhead lighting 
  • Give your eyes regular breaks from the screen by following the 20-20-20 rule  
  • If eye strain is an issue, try wearing blue light blocking glasses 

Another way to reduce strain is by wearing glasses that are the right vision correction. With the VisionCheck, you can test your vision at home as often as you would like. Then, you can use the EyeGlass Numbers it generates to order glasses online – ensuring that your eyeglasses are always up to date!

Your Vision at Your Fingertips

With the VisionCheck you can test your vision from home and use the results to order glasses online. Updating your glasses has never been easier!

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