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