Webinar on Home office ergonomics Tips and tricks on how to set up a nice and comfortable workstation at home

1. Webinar
Home Office Ergonomics

2. Objectives
Introduce you to Home Office Ergonomics
Introduce you to you the main risks and the most frequent situations
Offer you concrete solutions

3. Emmanuel Benoit – Ergonomist, CIRC
Rehabilitation counselor at SAAQ x 8 years
Ergonomist x 9 years
500 + CNESST Assessments

4. Emmanuel Benoit – Ergonomist, CIRC

5. Emmanuel Benoit – Ergonomist, CIRC

6. Emmanuel Benoit – Ergonomist, CIRC

7. And,
who are you?

8. Ergonomics
Adjust the environment to the person…
… not the opposite
To understand work…
… and then transform it
To prevent injuries and accidents…
… and preserve productivity

9. MSD –Musculoskeletal disorders
Tendonitis
Bursitis
Etc.

10. Surveys #1 and #2
Pain and Discomfort

11. Risk factors
Movement/posture (amplitude)
Effort (intensity)
Duration
Frequency (repetition)
Insufficient rest

13. Getting well set for working from home
Let’s follow the Guide
with a live demo

15. Pain and
Solutions

16. Wrist pain

17. Table height

18. or Plastic box, etc.

19. Table depth

20. Keyboard
Standard keyboard Wrist deviation

21. Keyboard
Change keyboard
Curved keyboard

22. Mouse
Mouse too small

23. Using a 2nd Mouse
Switch between right and left
Allow yourself 1 month to try and adapt

24. Mousepad
Warning !

26. Shoulder pain

27. Work position

28. Table height

29. Keyboard
Standard keyboard

30. Keyboard
Standard keyboard
Shoulder away from body

31. Keyboard
Short keyboard Num pad

32. Mouse
2nd Mouse
Rollermouse

34. Neck pain

35. Screen position
On the side

36. 2 Screens or more
Main screen straight in front
If not, in proportion to use
(50/50) (60/40) (etc.)
Preferably, only one screen (use alt-tab)

37. Screen height
Eyesight height
Glasses, progressive focus
Laptop

38. Screen distance
Arm length
Avoid protraction

39. Screen Support
Easy adjustments (height and position)
Free space on the table

40. Reading documents

41. Telephone

43. Lower back pain

44. Wooden chair

45. Chair adjusments
Backrest, lumbar curve
Seat depth
Lumbar support

46. Table height
Feet on the floor
Footrest
Adjustable table
Footstool

48. Time management

49. Time management
Pauses Micropauses

51. Adjustable chair

52. Criteria for a good adjustable chair
Appropriate size for you
(small, medium, large)
Adjustable seat (height, depth and angle)
Adjustable backrest (height and angle)
Armrests ? (depending on how you work, on the table or keyboard tray)
Hard or soft wheels (floor)

54. Table

55. Table dimensions
Recommended
60’’ x 30’’ if possible
1’’ thick
Here, table is too short
Clear the space under the table

56. Table height
28’’ – 30’’ is standard
It’s often too high

57. Table with drawers

58. Height adjustable table
Optimal height
(aim for low minimum height, less than 28’’)
Good support on the floor when sitting
Alternate between sitting and standing
Depends on the type of work (need to focus)
Depends on your physical condition (physical capacity for standing)

60. Lighting

61. Lighting
Not in your sightline
Even and sufficient
Warm colors
(3000 K) or White

63. Photos credits – 123RF
• Peerayot To-im
• Kenneth Man
• Chatchai Kritsetsakul
• Cathy Yeulet
• Valeriy Lebedev
• nyul
• Dmitrii Shironosov
• Tyler Olson
• stylephotographs
• HONGQI ZHANG
• Andriy Popov
• racorn
• Rommel Canlas
• Diana Eller
• Ion Chiosea
• Tuulijumala
• Dmitriy Melnikov
• Cornelius30
• 36clicks
• Deusexlupus
• maximmmmum
• valentint
• Yupiramos
• Fatih Kurtcan
• dotshock
• luckybusiness
• CRAIG ROBINSON
• Cathy Yeulet
• Marcin Balcerzak
• subbotina

64. Thank you !

65. Survey : Satisfaction level with the Webinar