Ergonomic Tips for Home and Work

Using a Computer

You’ll find that your comfort and productivity will improve at your work or home office if you:

  • Align your elbows, hips, knees and ankles at 90-degree angles.
  • Keep your feet flat on the floor or use a footrest.
  • Use a chair with good lumbar support. Keep the back of your knees 2-3 inches from the seat’s edge.
  • Keep your wrists in a neutral position; relax your shoulders.
  • Position your computer monitor at an arm’s length (20-26 inches) with the top of your computer screen at eye level.
  • Put your mouse on same level as your keyboard.


Whether you’re picking up your 30-pound toddler or a box of copy paper, these tips will help protect your back:

  • Get close to the item that you’re lifting..
  • Maintain your body curves; stay upright while squatting to pick something up — don’t arch your back forward or backward.
  • Tighten your stomach muscles and breathe.
  • Lift with your legs, not your back.
  • Pivot, don’t twist.
  • Respect your body’s limitations — don’t lift an object that’s too heavy.


Sources: National Institutes of Health and Occupational Safety and Health Administration

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