Ergonomics for Your Home Office
Tips and Best Practices
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Reduce Eye Strain
- Don’t stare at yourself or others on the screen
- 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds
![](https://ehs.georgetown.edu/wp-content/uploads/sites/59/2021/02/2.jpg)
Practice Proper Posture
Line ear, shoulder, and elbow in all positions
![](https://ehs.georgetown.edu/wp-content/uploads/sites/59/2021/02/3-e1612296398438.jpg)
Employ Seated and Standing Positions With Proper Posture
- When standing, prop one foot up on a low foot rest occasionally to shift weight
- When sitting, you may also tilt seat forward to a 90 degree or greater angle
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Place Computer or Laptop at Eye Level
- Use laptop stand or stack on books to reduce neck and back strain
- Adjust keyboard and mouse to be at or slightly below elbow level
![](https://ehs.georgetown.edu/wp-content/uploads/sites/59/2021/02/5.jpg)
Utilize Stretching Methods
Hand, shoulder, neck, and back stretches can help reduce strain and fatigue when performed throughout the work day
![](https://ehs.georgetown.edu/wp-content/uploads/sites/59/2021/02/6.jpg)
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Repeat 10x in both directions
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