Office ergonomics

Your chair should support you in a comfortable, slightly reclined position. If you’re looking to purchase a new chair, see UBC’s list of example chairs. Key features to consider including:

• Height adjustable. The chair should support you with your feet firmly supported on the ground and your hips and knees close to level
• Lumbar support. Either the backrest height of the height of the lumbar support should be adjustable to fit the small of your back.
• Backrest angle. A slightly reclined posture is easier on the spine. Check the user manual for your chair to learn how to do this.
• Seat pan. The seat pan should support your full thigh without cutting into your calves.
• Armrests. Armrests can be helpful if they fit you properly, i.e. elbows at 90 degrees and shoulders relaxed. However, sometimes the armrests are too wide or too far forward. If they are problematic, you may need to remove them.

• You should have an external keyboard and mouse and they should be positioned below elbow level.  If your desk is too high you can either raise your chair and use a footrest or install a keyboard tray. See below for resources to assist with you setting up your keyboard and mouse.
• You can check ergotron’s desk height calculator to find the correct working height for you.
• Review our ergonomic equipment and accessories purchasing guides for examples of keyboard trays, specialty keyboards and mice.
• Intermittently mouse on the left. This will help to even out the load between the right and left hand.
• Adjust your mouse settings: increase pointer speed to reduce mouse movement or change the right/left click button if mousing on the left.
• Use keyboard shortcuts (PC or MAC)

• The top line of text should be at eye level. For those wearing bifocals, the monitor should be positioned lower. Positioning a monitor too high can result looking up which can lead to dry eyes or tilting your head back which can lead to neck strain. 
• The monitor distance should be at least arm’s length away; closer tends to cause eye strain.
• See our visual ergo guide for more tips.

• Before you purchase, please refer to UBC’s Design & Purchasing Guidelines for sit-stand workstations. Check the height and depth of the workstation to ensure that it will fit you in both sitting and standing. 
• Alternate between sitting and standing regularly throughout the day, i.e. every 20 minutes.
• Wear comfortable shoes with good support.
• Anti-fatigue mats, though comfortable to stand on, can become problematic to pull in and out of the way as you move between sitting and standing, and, as such, are not required unless an individual is predominantly standing.
• Keyboard/mouse should be slightly below elbow level (the same is true for both seated and standing work).
• Position monitor with the top line of text at eye level; lower for those with bifocals (the same is true for both seated and standing work).
• Please review our resources if you need a sit-stand desk as a medical accommodation. 

In your office, try holding your phone in your non-dominant hand and use your dominant hand for taking notes. Or if you're on the phone a lot, consider using a headset. Review our smartphone ergonomics guide to learn how to minimize the risk of discomfort while reading, texting and holding your phone.