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.

Lifting

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

©  UPMC | Affiliated with the University of Pittsburgh Schools of the Health Sciences
Supplemental content provided by A.D.A.M. Health Solutions. All rights reserved.

For help in finding a doctor or health service that suits your needs, call the UPMC Referral Service at 412-647-UPMC (8762) or 1-800-533-UPMC (8762). Select option 1.

UPMC is an equal opportunity employer. UPMC policy prohibits discrimination or harassment on the basis of race, color, religion, ancestry, national origin, age, sex, genetics, sexual orientation, marital status, familial status, disability, veteran status, or any other legally protected group status. Further, UPMC will continue to support and promote equal employment opportunity, human dignity, and racial, ethnic, and cultural diversity. This policy applies to admissions, employment, and access to and treatment in UPMC programs and activities. This commitment is made by UPMC in accordance with federal, state, and/or local laws and regulations.

Medical information made available on UPMC.com is not intended to be used as a substitute for professional medical advice, diagnosis, or treatment. You should not rely entirely on this information for your health care needs. Ask your own doctor or health care provider any specific medical questions that you have. Further, UPMC.com is not a tool to be used in the case of an emergency. If an emergency arises, you should seek appropriate emergency medical services.

For UPMC Mercy Patients: As a Catholic hospital, UPMC Mercy abides by the Ethical and Religious Directives for Catholic Health Care Services, as determined by the United States Conference of Catholic Bishops. As such, UPMC Mercy neither endorses nor provides medical practices and/or procedures that contradict the moral teachings of the Roman Catholic Church.

© UPMC
Pittsburgh, PA, USA UPMC.com