Ergonomics for teleworkers

Follow the 90-90 rule. Hips at 90 degrees, knees at 90 degrees.
Good posture is head over shoulders and shoulders over hips.
Keep feet firm on the floor or use a footrest (books, boxes, reams of paper work too).
Most seats can be made ergonomically sound by adding pillows to back for support. This works well with deep couches.
Add pillows to seat to sit higher.

Follow the elbow height rule: Keep keyboard/mouse about one inch (1″) lower than elbow height, seated or standing.
You will most likely need to raise the chair or sit on a few pillows to be at the correct height.
If you can, find a lower surface to work from, such as a TV type tray.
Do not lean your wrists on the work surface! Float hands like you are playing the piano. When not keying or using the mouse, rest on your little finger side of hand.

Follow the eye height rule: The top of the monitor should be level with your eyes.
If you work from a lap top, place it on boxes/binders/laptop riser, allowing the monitor to be at the correct height and plug in an external keyboard/mouse to be the height recommended above.
If you cannot raise your laptop and plug in an external mouse and keyboard, then place the laptop keyboard 1" below eye level and open the screen greater than 90 degrees. Hold your head over your shoulders and glance down at the screen.
Position your monitor screen about arms length away.
Position your monitors away from windows, reducing glare.

Do not hold your phone between your ear and shoulder or hold your phone in your hand too long. Use your ear buds and cell phone holders that can sit on your desk. If you have a headset then use that.
Change your posture every hour and stop and stretch!

Ok… Now that we know the basics, what do we do when we are not sitting at a desk?

See some tips below.

Use a TV type stand, if possible, or place the laptop on your lap with a firm breathable surface on your lap.
Put pillows behind your back and and/or sit on pillows to be at a good height with keyboard/mouse.
Raise the laptop with a box or laptop stand and plug in alternative input devices.
If you cannot raise your laptop and plug in an external mouse and keyboard, then position the laptop keyboard 1" below elbow height and open the screen greater than 90 degrees. Hold your head over your shoulders and glance down at the screen.
Avoid leaning your wrist on the work surface. Float hands like you are playing the piano. When not keying or using the mouse, rest on your little finger side of the hand.

Put pillows behind your back and or sit on pillows to be at a good height with keyboard/mouse.
Raise the laptop with a box or laptop stand and plug in alternative input devices.
If you cannot raise your laptop and plug in an external mouse and keyboard, then position the laptop keyboard 1" below elbow height and open the screen greater than 90 degrees. Hold your head over your shoulders and glance down at the screen.
Feet should be firm on the floor or use a box, ream of paper, or step stool if needed.
Avoid leaning your wrist on the work surface. Float hands like you are playing the piano. When not keying or using the mouse, rest on your little finger side of hand.

Kitchen counters are good standing options. It is much easier to maintain good posture standing than seated.
Those who are taller look for the taller counters.
Raising the laptop is ideal but not always necessary or possible.
If you cannot raise your laptop and plug in an external mouse and keyboard, then position the laptop keyboard 1" below elbow height and open the screen greater than 90 degrees. Hold you head over your shoulders and glance down at the screen.
Avoid leaning your wrist on the work surface. Float hands like you are playing the piano. When not keying or using the mouse, rest on your little finger side of hand.
Try to stand 20-30 minutes of the hour.

Disclaimer: Content source from Optimizing Motion has been authorized for use by author.

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