Workstation Ergonomics

Working from home? Use these ergonomic tips to help avoid aches and pains at the end of your day.

Ergonomics is the science of adjusting your workstation to avoid strain in the following ways:

1. Avoid cradling a phone between your neck and shoulder. Consider using a headset or Bluetooth device to keep your neck from bending.
2. Monitors should be visible without leaning or straining. The top line of type on your screen should be 15 degrees below eye level. Do not position your monitor too far away, as this could cause you to lean forward to focus.
3. Relax your shoulders and bend your elbows 90 degrees, then position your mouse and keyboard so that you do not need to move your arms or bend your wrists to reach them.
4. Keep your hips and knees at 90 degrees, feet flat on the floor or footrest
5. Avoid sitting on anything that would create an imbalance or uneven pressure (like your wallet or phone).
6. Take a 10-second break every 20 minutes: Perform micro activities such as walking, stretching or moving your head in a controlled “plus sign” fashion.

Specifics for standing workstations

1. Keep your head, neck, torso and legs vertically aligned.
2. Wear shoes that provide proper arch support.
3. Use a footrest to shift your weight from foot to foot.
4. Adjust the footrest to approximately 10% of your total body weight.