Ergonomics

Ergonomic Tips to Reduce Strain at Work

• Lower the height of your chair so your back touches the back of your chair.
• Your feet should rest firmly on the floor, slightly in front of you.
• Center your keyboard in front of your monitor. Your eyes should be at the same level as the tool bar.
• Keep the keyboard and mouse close to the edge of the desk.
• The keyboard and mouse should be positioned so your arms fall naturally to your sides, with your straight out in front while typing/mousing.
• The correct wrist and hand position should create a 90-degree angle with the arm. Support your wrist and forearms with a gel pad or wrist support.
• Avoid repetitive gripping of the mouse.
• Keep frequently used items close. Avoid reaching for anything!
• Do frequent wrist, finger and hand stretches and exercises.
• Be sure the back of your head is lifted, your breastbone is lifted. Your back should be angled backward a few degrees to widen the angle between the torso and the thighs: this increases blood flow and reduces the compression of your spine.
• Your shins should be at a right angle to your thighs.
• Be sure to change your position frequently, and avoid using excessive force while typing.

Adapted from Wellness Options by Alykan S. Abdulla, Faiza H. Abdulla & Lillian Chan.