Ergonomics in the Home and Office: Creating a Safer, Healthier Workplace

Ergonomics in the home and office is essential for preventing work-related musculoskeletal disorders by ensuring that tasks and workspaces are adapted to workers’ capabilities – a key strategy for reducing repetitive-motion injuries.¹ 

Musculoskeletal disorders (MSDs), such as strains, sprains and disorders from repetitive motion, are the most common type of workplace injury. Every year, more than 975,000 MSD cases result in U.S. employees taking time off work, being transferred to other functions or having restricted duties.²  These injuries result in a median 14 days away from work and cost employers $18 billion a year.³

Supplying workers with adjustable office furniture and ergonomic accessories and offering ergonomics training can go a long way toward helping to prevent employee injuries, improving productivity and reducing workers compensation claim costs.

Why ergonomics matter in today’s workplace

Ergonomics at work involves employing a health and safety program to address ergonomic hazards.⁴  It’s critical in both remote and on-site workspaces because it can help prevent ergonomic injuries, improve employee well-being and reduce costs to employers.

An ergonomics program specifically addresses MSD injuries, which are defined as a specific type of injury caused by a specific type of event or exposure. These injuries include hernias, pinched discs or nerves, sprains, strains, meniscus tears and carpal or tarsal tunnel syndrome. Precipitating events include certain types of overexertion and repetitive motions.⁵

Benefits of ergonomics include reduced musculoskeletal injuries, fewer lost workdays and improved productivity in the workplace. An ergonomics program can make employees feel valued and improve their well-being, leading to less absenteeism, better employee morale and increased retention of talent.⁶

MSDs account for 1 in 3 workers compensation claims, and a common MSD injury like a strain can cost an employer over $70,000 in direct and indirect costs. Studies show that reducing ergonomic risk factors in the workplace can reduce MSDs by 59% and cut lost workdays by 75%. With these direct and indirect savings, an ergonomics program can make a big difference in your bottom line.⁷

Common ergonomic risk factors

It’s important to understand what causes ergonomic injuries so you can design an effective ergonomics program. Key ergonomic risk factors include:

• Awkward postures
• Repetitive motions
• Static positions
• Poorly adjusted equipment
• Excessive reaching or twisting

While ergonomics in traditional office settings allows employers direct control over the work environment, remote and hybrid work arrangements present greater challenges. Home offices often contain ergonomic hazards such as inadequate lighting and poorly adjusted equipment that can significantly increase injury risks. The impact is substantial: Nearly two-thirds of workers (up to 61%) who transitioned to remote work reported either aggravated or new-onset musculoskeletal pain and discomfort, particularly in the lower back, neck and upper extremities.⁸  This data underscores the widespread prevalence of unaddressed ergonomic issues in home office environments.

Building an ergonomic workstation

An ergonomic workstation is the cornerstone of good ergonomics for employees. There are practical ways to set up a home or office workstation for proper support and posture with equipment that may include an ergonomic desk or ergonomic standing desk, adjustable office chairs, comfortable desk chairs and work chairs for back pain.

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Choosing the right chair 

The right chair is a key part of an ergonomic office setup. Ergonomic office chairs are adjustable so you can make sure your feet sit flat on the floor for correct posture and to avoid leg and back strain. Office chairs designed for good posture may also feature spine-supporting backs with an S-curve. Sometimes marketed as work chairs for back pain, good ergonomic chairs also offer adjustability, allowing tweaks to the lumbar support, seat angle and headrest.⁹

Setting desk and monitor height 

An ergonomic desk allows an employee to sit and work comfortably with correct desk posture. Ideally, a desk will be adjustable so it can be set to proper desk height for the individual. However, a nonadjustable desk can work if you have an adjustable office chair. If a desk has a sharp edge, it’s important to add padding to prevent injuries to the wrists where they touch the desk. The computer monitor should be sitting on the desk 20 to 40 inches away from the worker with the top of the screen at or just below eye level.¹⁰

Incorporating standing options

An ergonomic standing desk also can be a useful component of an ergonomic workspace. This type of desk can reduce static postures by allowing an employee to switch from a sitting to standing position. With proper ergonomics, a standing desk can improve circulation, promote better posture and reduce wrist pain. It’s important to note that standing may work better for activities like video calls but not as well for tasks like intensive writing.¹¹

Keyboard and mouse placement

Keyboard and mouse placement are also important for ergonomics. Proper placement helps to maintain a neutral wrist posture while minimizing repetitive strain. The keyboard should be placed on the desk in front of the worker so they can use it with arms straight, shoulders relaxed and hands sitting slightly below elbow level. A mouse should sit within easy reach and be set so that it responds to a very light touch. If a laptop must be used, it should be paired with an external keyboard and monitor for better ergonomics.¹²

Lighting and screen glare

It’s also important to consider lighting and screen glare for eyestrain prevention. Computer vision syndrome, also known as digital eyestrain, can cause symptoms ranging from headaches to neck and shoulder pain. To reduce the risk, position the computer screen to avoid glare from windows or office lights, and use curtains or blinds if necessary. Proper placement of the computer screen also helps, as does taking breaks and following the 20-20-20 rule: Take a 20-second break every 20 minutes to look at something 20 feet away.¹³

Encouraging movement and healthy habits

Ergonomics at work isn’t just about the correct setup with the right office furniture. It also involves training and reminding employees about the importance of regular, healthy movement during the workday. Here are some of the behaviors that can help reduce ergonomic risks:

• Maintaining correct desk posture – Sit as outlined above to prevent back pain and arm and wrist injuries.
• Taking regular breaks – Try to take a break of 5 to 10 minutes for every hour spent working.¹⁴
• Stretching – Perform stretches for the hands, wrists, arms, shoulders, back, legs, hips and ankles to help prevent ergonomic injuries.¹⁵
• Alternating positions – Change positions regularly, such as moving from a sitting desk to a standing desk, or moving around the office, to help to reduce fatigue and strain.¹⁶
• Employing micro-movements – Make small movements, such as shoulder rolls, ankle circles and torso twists, while working.¹⁷

Preventing ergonomic injuries increases employee productivity by as much as 25%. Companies with robust ergonomics programs tend to have higher employee satisfaction, reducing absenteeism by as much as 58% and turnover by nearly half, so the ROI of ergonomics is clear.¹⁸

Protect your employees and your bottom line

There’s a proven connection between ergonomics in the workplace and a reduced risk of workers compensation claims, leading to a healthier workforce and bottom line. To achieve these benefits, it’s important to assess ergonomic hazards proactively. An ergonomics program that considers remote and hybrid workers can help reduce workers compensation costs and increase employee safety in the workplace.

To learn how Travelers can help your organization reduce ergonomic risks and protect employee well-being, connect with your Travelers representative.

Sources
¹ https://www.cdc.gov/niosh/ergonomics/about/index.html
^2,5 https://injuryfacts.nsc.org/work/safety-topics/musculoskeletal-injuries/
³ https://www.nsc.org/newsroom/nsc-new-guidance-to-help-prevent-musculoskeletal-d
⁴ https://www.osha.gov/ergonomics
⁶ https://osha.oregon.gov/OSHAPubs/ergo/ergoadvantages.pdf
^7,18 https://ergocenter.ncsu.edu/wp-content/uploads/sites/358/2025/12/10-The-Business-Case-for-an-Ergonomics-Program.pdf
⁸ https://pmc.ncbi.nlm.nih.gov/articles/PMC10350503/
^9,10,12 https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
¹¹ https://www.ohow.com/2021/02/08/standing-desk-ergonomics-7-benefits-of-standing-at-work/
¹³ https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome
^14,15,16 https://www.ccohs.ca/oshanswers/ergonomics/office/stretching.html
¹⁷ https://www.ncbi.nlm.nih.gov/books/NBK580551/