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 are 90-100°
- 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
- Take a brief stretch break every hour
- Try the UBC Stretch Guide or WorkSafe Sam “Stretch Prompter”
- Go for a short walk at lunch!
Resources
Office Ergonomics Quick Reference Guide
UBC HR - Ergonomics Training & Workshops
Departmental Contact
Brian Nelson
Phone: 604 806 9077
Email: bnelson3@providencehealth.bc.ca