Ergonomics for Remote and Hybrid Workers

We can’t predict where you are reading this.

In the past, we could have been more certain. We would have assumed you were sitting behind a well-positioned desk, on a lumbar-supportive chair, with optimum lighting, reading from a computer screen at the correct eye level—all within a traditional office environment.

And I’ve just described your current work setup, congratulations! Your back, eyes, neck, and wrists will thank you for it.

However, there’s a high likelihood that many of you reading this are doing so outside of the office – perhaps on a tablet while sitting on a train, or on a phone while waiting for your order at a coffee shop. Or maybe you’re at home, sitting on a dining chair, reading on a laptop balanced on top of a stack of books. Such is the variability of the modern workstation!

This variability is largely due to the most significant development in modern working over the last decade: the widespread adoption of remote and hybrid working.

Why every employee needs an ergonomic workstation

The shift from traditional office work has brought various advantages—better work-life balance, increased productivity, and reduced commute times and costs. However, as remote and hybrid working has become the new normal for many companies, a new need has emerged: remote workspace ergonomics.

Compared to traditional office environment, which are designed by professionals, using ergonomic principles to comply with health and safety guidelines – remote working arrangements are typically much more improvised and inconsistent. Since home and remote workspaces vary widely, often with limited equipment or workspace, a growing portion of the workforce operates in less-than-adequate settings for healthy working.

In the less structured and regulated environment of the remote workspace, it is up to the employee to proactively manage their own ergonomics to ensure they are working safely and sustainably. This has, therefore, accelerated the need for employee training that covers two crucial areas: first, how to set up an optimal ergonomic workspace yourself, and second, key ergonomic principles for maintaining healthy remote working.

Litmos has created our new Ergonomics for a Remote Workplace, a course to address these key areas. Employees who take this course will be able to address knowledge gaps with detailed ergonomic best practices, so that they can confidently set up and maintain a safe and comfortable workstation and continue to practice correct working ergonomics, no matter where they’re working.

Ergonomic tips for remote and hybrid employees

To illustrate what you can expect from Ergonomics for a Remote Workplace, let’s outline a few tips that address some unique challenges a typical ergonomic issues that a remote worker faces:

Posture – If you don’t have access to an adjustable chair with dedicated lumbar support, don’t worry. You can maintain a healthy, ergonomic working posture by placing your feet flat on the floor or a footrest, allowing your knees to bend at a 90-degree angle. This promotes better alignment between your legs and hips. If you don’t have a footrest, a stack of books, a thick cushion, or a shoebox will do the trick! Equally, create your lumbar support to avoid slouching by placing a small pillow or rolled towel at the base of your back to support the natural curve of your spine. Additionally, periodically adjust your posture by ensuring your shoulders are back and relaxed, which will help you maintain a neutral position. Who needs a super-expensive, hyper-optimized chair designed by NASA scientists when you’ve got cushions, towels, and shoeboxes, right?
Space – Similarly, many remote workers must contend with limited space, often having to repurpose kitchen or dining tables into workstations. While this setup is not ideal, there are some simple ergonomic tips you can follow to ensure you use your remote work environment sustainably and safely.The height of your working surface should allow your elbows to be at a 90-degree angle and your forearms parallel to the floor while typing. To avoid wrist strain, you must maintain a straight alignment between your hands, wrists, and forearms, creating a straight line between your elbows and fingers. If you can access an external keyboard and mouse, position them comfortably and close enough to maintain a neutral wrist position and prevent overreaching.
Movement – Office workers typically move around more—to take breaks, go to meetings, etc.—whereas remote workers may remain seated for extended periods without breaks. This lack of movement increases the risk of static posture-related issues like back pain, eye strain, and repetitive strain injuries. Therefore, it is vital to make it a routine to stand up, stretch, and move your body throughout the day. Ideally, this would be every 30 minutes, as regular movement has been proven to reduce muscle tension and improve blood circulation.

Remote workspace ergonomics are much more variable, flexible, and subject to personal circumstances than traditional office ergonomics. Ultimately, the success of a remote workforce lies in employees having the skills and knowledge to proactively manage their ergonomic health to ensure they work safely and productively wherever the location.

Ready to set your remote and hybrid teams up for success with ergonomic workstations? Preview Ergonomics for a Remote Workplace by watching the video below, or learn more about the course here.