10 Dos and Don’ts for working from home

It’s easy to work on your laptop for a few hours on the weekend, but doing so for 40-plus hours a week can lead to back, shoulder, and neck strain. If you can, use an external monitor or laptop stand (with an external keyboard and mouse) to prop up your screen. When looking at the screen, your eye line should be level with the address bar on your web browser.

DO work at an appropriate height Find a working height so that your elbows naturally fall flush with your table/desk height. This will promote better wrist alignment rather than impingement or carpal tunnel stress.

DON’T hunch over your laptop

DO use an office chair if possible Adjustable features on an office task chair will save you from lumbar and neck discomfort.

DON’T give up on your current chair If you don’t have the option of an office chair, there are some household items you can use to help you adjust. Putting a firm cushion or tightly folded towel under your buttocks will raise your hips and increase the curve of your spine, making sitting more comfortable.

DON’T let your feet dangle Place your feet on a few books or boxes under your desk, so that your thighs are nearly parallel to the floor and your hips are slightly higher than your knees. This will reduce stress on your lumbar spine.

DO follow the 20/20/20 rule For every 20 minutes spent looking at a computer screen, you should spend 20 seconds looking at something else 20 feet away. This gives your eye muscles a break and helps reduce eye strain.

DON’T turn your couch into a workstation As tempting as it is, the couch is not an optimal place to work at your computer for the entire day. Although it may be comfortable, having your legs or full body in a vertical position can lead to muscle numbness and discomfort.

DO customize a space to fit you Try to set up a workstation that you can make entirely your own. Sharing a workstation means you need to adjust your computer height, chair, and furniture every time you sit down. Often, you may choose to skip adjusting the workstation altogether. If you are the only person using the space, customizing will reduce the time and discomfort of sitting at a station that does not fit you.

DON’T skip lunch and make sure you stay hydrated It’s easy to snack throughout the day instead of eating like you did in the office. Making a meal and staying hydrated gives you the opportunity to stand up, walk around, and let your eyes have a rest from the computer screen.

DO make sure you get up and walk around The goal is to get in as many steps as possible during the day, even if you are at home instead of on campus.