Essential Remote Work Ergonomic Tips to Avoid Becoming a Hunched-Over Laptop Goblin (2024)

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Struggling with finding a comfortable remote work setup? You’ve come to the right place because our personally tested remote work ergonomic tips can help!

Whether you’re a full-time remote worker or a digital nomad traveling the world, improper ergonomics can lead to aches, pains, and discomfort from being hunched over a laptop day after day.

I worked in HR before becoming a digital nomad, so I know ergonomics! It was part of my job to ensure the employees I supported could do their job safely and comfortably. Doing it remotely isn’t much different.

Poor posture, inadequate lighting, awkward screen angles, and lack of movement can all contribute to musculoskeletal issues and eye strain over time. We’ve experienced it!

But with some simple adjustments and the right tools, you can significantly improve your ergonomic situation – even when working from temporary spaces like hotels, short-term apartment rentals, or coworking spaces.

These are the remote work ergonomic tips that have helped us make our remote work setup healthier and more comfortable. We hope they can help you, too. Let’s go!

Optimize Your Work Area

Having a dedicated workspace, even if it’s a small corner of a room, goes a long way. Avoid working from bed, couches or other soft surfaces as they lack support and make it hard to maintain good posture.

Ideally, choose a standard desk or table for working. Push it up against the wall if you don’t have an actual desk to help keep your back straighter.

Many digital nomads, including us, travel with a portable laptop desk or tray table that allows working from any flat surface at proper height.

If making do with a lower coffee table or nightstand, use firm pillows or books to raise your laptop closer to eye level. Maintain that 90-degree or slightly open angle at the knees, using a box or stool as a footrest if needed.

For adequate lighting, position a lamp or ring light just behind your screen to illuminate the work surface without casting glare on the monitor. Close blinds or shades if dealing with sunlight shining directly on your screen.

Chair Adjustments

Not everyone has the luxury of an ergonomic office chair when working remotely. Make whatever chair you have as comfortable as possible by adding a lumbar roll, small pillow or rolled up towel in the small of your back for support.

Make sure your feet are flat on the floor, using a footrest if needed. You can improvise with boxes, books or other sturdy objects at the right height.

Distribute leg weights evenly and switch leg positions often. Some people like resting legs on an ottoman, but be sure to maintain that 90-degree or open hip angle.

Laptop and Device Setup

When possible, use a laptop riser or stack of books to get your screen closer to eye level while using an external keyboard and mouse for better ergonomics. This prevents you from hunching and craning over the laptop for hours.

For tablet and smartphone use, alternate between holding the device up and propping it on stands or mounts. Consider using the voice-to-text function and wireless headsets to reduce strain on arms and shoulders. Increase font sizes as needed to prevent squinting.

For any device work, take advantage of apps that encourage movement reminders and 20-20-20 breaks to prevent eye fatigue. Every 20 minutes, look at something 20 feet away for 20 seconds.

Take Posture Breaks

Set a timer to go off every 30-60 minutes as a cue to get up, stretch, and move around. Even just two minutes of stretching and walking around allows improved circulation and prevents you from staying stuck in one position too long.

Trade sitting for standing when possible – maybe stack some books on a counter and stand for certain tasks or phone calls. You can find compact laptop and monitor stands designed for short-term standing use.

Consider workstation exercises, such as rotating your shoulders, rolling your neck, arm circles and torso twists. Just moving around keeps your joints loose and muscles engaged.

Walk-and-Talk

Digital nomads often take their laptops to parks, cafes or other remote locations to work. Whenever possible, take phone calls and video meetings outside for a walk. Use wireless headphones or a headset to keep hands free.

Walking for at least part of your calls gets you up from a seated position and allows you to move more. The change of scenery is also a refreshing way to break up long bouts of computer work.

Bonus: Hydration & Nutrition

Integrating these habits into your remote work routine complements ergonomics by addressing holistic body and mind needs. Keep water at your workspace, hydrate regularly to boost cognitive function and energy levels, and prevent fatigue.

Taking breaks for healthy snacks or meals away from your desk encourages movement, mental reset, sustained energy, and concentration for tackling tasks effectively.

A balanced diet with nutrient-rich foods supports physical and mental well-being, enhancing productivity for remote work.

Pack an Ergonomic Toolkit

When working from temporary spaces, you want to ensure that you have everything that you need to help prevent ergonomic issues.

You can find makeshift items to address some issues, but it’s helpful if you have the space to bring a portable ergonomic toolkit with you containing:

• Cooling laptop/monitor riser stand
• Computer-mounted desk lamp
• Chair-mounted background
• Ergonomic mousepad & keyboard wrist rest
• Travel keyboard and mouse
• Compact footrest
• Back support cushion
• Blue light screen filter or blue light blocking glasses
• Webcam privacy cover

From personal experience, we know these accessories can drastically improve a remote work ergonomic setup at hotels, short-term rentals, and coworking spaces. Look for options that are lightweight, collapsible, and easy to pack.

Stylish Blue Light Blocking Glasses for Women or Men – Ease Computer and Digital Eye Strain, Dry Eyes, Headaches Blurry Vision Instantly Blocks Glare from Computers Phone Screens w/Case

Gimars Upgrade Enlarge Superfine Fibre Soft Smooth Gel Ergonomic Mouse Pad Wrist Support and Keyboard Wrist Rest for Computer, Laptop, Mac, Gaming and Office, Durable, Comfortable and Pain Relief

Yilador Webcam Cover (3 Pack), 0.03 inch Ultra Thin Laptop Camera Cover Slide for iPhone iPad MacBook Pro Computer iMac Cell Phone PC Accessories Camera Blocker Slider, Great for Privacy – Black

F FORITO 2-Pack 15.6 Inch Anti Blue Light Laptop Screen Protector, Eye Protection Anti Glare Matte Computer Screen Cover for 15.6″ Laptop with 16:9 Aspect Ratio, Reduce Eye Strain and Touch Sensitive

SmartTravel Inflatable Lumbar Travel Pillow for Airplane Back Support for Chair and Travel Seat Lumbar Support Pillow

ProtoArc Foldable Keyboard and Mouse, XKM01 Folding Bluetooth Keyboard Mouse Combo for Business and Travel, 2.4G+Dual Bluetooth Full-Size Portable Keyboard for Laptop iPad Tablets – Space Gray

Hotel Room Ergonomic Hacks

With limited furniture in a standard hotel room, get creative when setting up a comfortable workspace:

✔️ Use the iron/ironing board as an adjustable standing desk surface
✔️ Work at the desk and stack books under the laptop to raise screen height
✔️ Place a towel roll behind your lower back while working from bed
✔️ Use a wall or window as your “computer riser” by placing your laptop on the windowsill
✔️ Repurpose the luggage rack to hold your laptop at a better height

And don’t forget to take advantage of room service by requesting extra bed pillows! These can be used as portable back supports, leg rests, or laptop risers.

Final Thoughts on Remote Work Ergonomics

When working remotely or as a digital nomad, we’ve found that proactively being mindful of maintaining neutral postures and taking frequent breaks to stretch and move around really helps us a lot!

With a few simple tricks and an “ergonomic toolkit”, you can turn almost any temporary space into a more comfortable and healthy workstation.

Regular adjustments and positioning changes will help you avoid the aches, pains and fatigue that come from being hunched over devices all day. Your body will thank you for prioritizing ergonomics as part of your remote work lifestyle.

Happy (and healthy) travels!

Remote Work Ergonomic FAQs

Do you still have questions about remote work ergonomics? Here are answers to some frequently asked questions.

What are the ergonomics for remote workers?

Ergonomics for remote workers involves creating a comfortable, efficient workspace that reduces strain and promotes health.

Remote work ergonomics includes using adjustable chairs, proper screen heights, and ensuring wrist support to combat the unique challenges of long-term computer and desk work.

What are three good ergonomic practices for working in a home office?

Three good ergonomic practices for working in a home office include adjusting your chair so that your feet rest flat on the floor with knees at a 90-degree angle and position your monitor at eye level to reduce neck strain.

Also, take regular breaks to stretch and move around to avoid prolonged sitting.

How can I make working from home more ergonomic?

To make working from home more ergonomic, consider investing in a quality chair that supports your posture and an adjustable desk that allows you to easily switch between sitting and standing. And make sure your screen is at eye level to avoid neck strain.

What is the posture for remote working?

The ideal posture for remote working involves sitting with your back straight and shoulders back, ensuring that your eyes are level with the top third of your computer screen to avoid straining, and keeping both feet flat on the ground to support overall alignment.