Open ProvincesTelework ergonomics: adjust your home workstation before pain sets in
Reduce static posture and awkward laptop use with a neutral setup, regular movement and an early conversation about workplace risks.
Adapted from a guide first written for Quebec readers: passages specific to Quebec were removed. Rules in your province may differ.
A home workstation does not need to look like a perfect office. The goal is to reduce prolonged static positions and avoid holding the neck, shoulders or wrists in an awkward posture for long periods. Adjust the setup to the work you actually do and change position regularly.
Use this quick setup check
- Screen: place the main display in front of you at a height and distance that let you look ahead without holding your neck bent.
- Laptop: for extended work, raise the screen and use a separate keyboard and mouse when practical; otherwise the attached keyboard can force a trade-off between screen height and arm position.
- Chair and desk: sit close enough to reach the keyboard without stretching. Support your feet and keep shoulders relaxed; if the chair or surface cannot be adjusted, change the arrangement rather than working through discomfort.
- Lighting: reduce glare and reflections, and position the screen so windows or bright lights do not create constant visual strain.
- Movement: take frequent short pauses, change posture and rest your eyes. A break should interrupt the same position, not just the same task.
For tablet and phone work
Prop a tablet on a stand and use an external keyboard for longer sessions. Avoid long work blocks with your head bent over a handheld screen; use a regular workstation for tasks that require sustained typing or detailed review.
When to ask for help
Sources and limits
These suggestions are general and do not replace an assessment of a specific workstation or symptoms.
General information based on federal and national rules; provincial rules may differ. Confirm with the official body before acting.