Work-from-home ergonomics: adjust your setup

A poorly adjusted workstation can make the workday uncomfortable. Start with the chair, screen and keyboard, then change positions often. Massage therapy may offer a moment to relax, but it cannot fix the ergonomic source of the problem.

Support your back and arms

Sit back in the chair with your back supported. Keep your feet flat on the floor or on a footrest. Let your shoulders relax, keep your elbows close to your body and support your forearms.

A firm cushion behind your back can compensate for a seat that is too deep. If the table is too high, raising the chair and adding a footrest can restore stable support.

Position the screen, keyboard and mouse

The CNESST recommends placing the top of the screen at eye level and about an arm's length away. Adjust the distance so you can read without moving your head forward.

With a laptop, an external keyboard and mouse let you raise the screen without lifting your arms. Keep both devices close enough that your elbows remain near your body.

Change position throughout the day

Even a well-adjusted setup should not keep you still. Change position often, take short active breaks and look into the distance regularly to rest your eyes. A phone call can also be a good time to stand up.

Where massage therapy fits

An at-home massage can provide a quiet break and may offer temporary relief from muscle tension for some people. It does not replace workstation changes, an ergonomic assessment or medical advice.

The massage techniques page describes the available approaches. The current massage rates list the session lengths. If pain is new, severe, persistent or accompanied by other symptoms, seek professional advice before booking.

Check availability for an at-home massage.