Workplace Ergonomics Tips

These simple tips can help reduce strain and discomfort throughout the workday.

Correct Sitting Posture

• Chair: Choose a chair with a backseat and armrests. Adjust the chair height so your feet rest flat on the floor. If your feet don’t reach the floor, use a footrest so your thighs are parallel to the floor.
• Monitor: Place the computer monitor straight in front of you, directly behind your keyboard, about an arm's length away from your face. Adjust the distance and height so the top of the monitor is at eye level and slightly tilted back.
• Keyboard and mouse: Keep your shoulders relaxed, with your forearms parallel to the floor and a minimal bend at the wrists. Adjust the mouse sensitivity if possible so you can use a light touch.
• Laptop: If you use a laptop at your desk, consider adding an external keyboard, mouse and a laptop stand to create a setup that better resembles a desktop workstation.
• Frequently used items: Keep objects you use often, such as your phone, stapler or documents, within easy reach to avoid overextending. If something is out of reach while seated, stand up to get it.

Handheld Devices

Tablets and mobile devices can also cause stress and discomfort. Here are some things to remember when computing on the go:

• Texting can be hard on the thumbs. Limit typing time to no more than 10-15-minute sessions.
• Stretch often when spending extended time on your device.
• Be sure to sit up straight while using your device. Use something to support your arms so you're not holding them up for long periods or maintaining a prolonged bent-neck posture.