male student studying at a desk at home

Getting your space right for you!

Working and studying from home is becoming increasingly more prevalent. We want to ensure that you have the knowledge to ensure your home workspace is ergonomically laid out. Ensuring your desk or work station is set up correctly will facilitate good posture and reduce the likelihood of musculoskeletal disorders (MSDS). It is important that you have the right and ergonomic set up and that you take breaks and spent time away from the screen. You will get tired, spending more time online on your computer or phone to do college work, so set things up the right way for your body by following these instructions and, during breaks, stay active and exercise. Avoid being in front of a screen all day/week!

Reflection on your desk space

As a student, you will be spending lots of time studying with your books and notes, looking at the computer screen, or flicking through your laptop or mobile device. It is very important that you have enough space around you to study comfortably, safely and mindfully. Having a good and comfortable and ergonomic working environment is essential because it will affect your mental and physical health! Set things up right and get up and stretch before you start your next online exercise or class.

Discover the best ways to ergonomically arrange your work space! Your chair, your desk, the lightening in the room and your screen are the key areas to adjust to have the ideal work space for your body. Try and arrange the following aspects to make your workspace work for you:

Your viewing angle
Your back position and how to support your back
Your forearm and wrist position
Where you place your feet and legs

Arrange Your Desk at Home.pdf

Setting up your workspace, helping your body adjust

When you are working from your desk at home, it is important that you reduce eyestrain, allow your wrists, arms and shoulders to relax and your muscles to relax and recover frequently.

Your eyes:

Spending a lot of time at the desk can be straining for your eyes. The glare on the screen can be tiring for the eyes and you may develop a headache from staring at the screen for too long. We suggest that you try different methods to allow your eye muscles to relax and rest. For example, you can follow the 20-20-20 rule: Every 20 minutes, for 20 seconds, you focus on an object 20 feet away. Make sure that you position your display or screen about arm's length away from your face so that it is not too close to your eyes. You can reduce by turning the screen away from daylight (e.g. a window near you) or by closing blinds or curtains behind you.

Your hands, arms, shoulders, your back:

While your whole body will be affected by long hours on your computer, especially your wrists, arms, shoulders and back will suffer if you don't move around. If you stay in an awkward position, it may lead to discomfort. That's why it is so important to adjust the height of your desk, your chair and your keyboard if possible. That way, your wrists and hands are in line with your forearm and you can avoid muscle strain and pain.

Adjust your desk chair so that your feet are flat on the floor or, if you have one, use a foot rest to help position your feel. Ensure your lower back is fully supported by the lumbar support in your chair. If your chair does not have lumbar support, make one! Use, for example, a pillow!

"Chunk" your work and break up your day! Try out a time management method (e.g. The Pomodoro Method) to help you schedule enough study time and free time. Check out the "Time-Management" session here in the Success Zone and take a look at the "Approaching Online Learning" session, which will guide you as you transition to a blended learning environment.

Regularly change position from sitting to standing
Avoid awkward, static postures
Break up long spells of screen work with rest breaks and changes in activity
Don't forget to stretch!

Keep Well- Ergonomic Tips to Improve your workspace at home.pdf

Working/Studying from home

Your body will thank you for many little breaks during the day, and, during these breaks, stretches can help your body adjust to online learning. However, be mindful of your body's capabilities! Not everyone has the same range of movement so all of the stretches should be performed slowly and in a controlled manner. If you feel any discomfort or pain do not push beyond the intended stretch! Take a closer look at the suggestions below to guide you through a few helpful stretches for your everyday routine.

Keep Well- Working from Home.pdf