Ergonomics

Chair

Backrest

  • Adjust height to support lower back
  • Tilt between 95-110°

Armrests

  • Adjust height to support arms when shoulders are relaxed
  • Elbows should be at 90-100°

Seat

  • Allow 2-4 fingers of space between seat edge and back of legs
  • Ensure you are sitting all the way to the back of the chair
  • Adjust height so that elbows are 90-100° and knees are90-100°
  • Use footrest if feet not fully supported on floor

Monitor & Laptop

Monitor

  • Top line of text should be at eye level
  • Monitor should be about arm’s length away

Laptop Work

  • Limit laptop work to < 2 hrs/day
  • Use external keyboard & mouse and raise laptop monitor

Phone

  • Position phone on non-dominant side
  • Use a headset if you are frequently on the phone

Keyboard & Mouse

Keyboard

  • Keyboard should be slightly below elbow height:
    • Use keyboard tray
    • Raise chair and use footrest
  • Keep keyboard flat and wrists neutral

Mouse

  • Place mouse directly beside keyboard
  • Use keyboard shortcuts
  • Consider:
    • Mousing on the left
    • Using keyboard with separate numeric key pad

Stretch Breaks