Your posture and positioning at the computer can impact your risk of musculoskeletal injury. The chart below provides helpful tips to improve comfort at your computer workstation; click on the links to take you directly to your area of concern in the Ergo Your Office Guide.
Follow up with your Health Care Provider; your symptoms may be caused by factors other than your workstation and/or you may need other treatment.
- Monitor height, distance, font size and brightness can contribute to eye strain if not set properly.
- Remember to look away from the computer, 20 seconds every 20 minutes
- Monitor height, distance and font size will dictate your head posture.
- Avoid cradling the phone between ear and shoulder
- Check if you tense your upper shoulders/neck when under stress
- See our Fitting in Movement Guide.
- Keep your mouse close to you
- Alternate using your mouse on the right and left
- Check your arm position when using your mobile devices
- Use a wheeled laptop bag or double strap backpack
- Check if your keyboard or mouse are positioned too high
- Avoid carrying heavy bags
Wrist, hand, finger, thumb
- Try to keep a neutral (fairly straight) wrist posture when typing
- Avoid the death grip on the mouse and take your hand off the mouse when waiting for the computer to respond
- Alternate using your mouse on the right and left and/or use keyboard shortcuts
- Be careful of your wrist posture when holding your tablet or smartphone
- Make frequent positional changes
- Check your positioning in your chair
- Use a stretch prompter to cue you to check your posture & to make positional changes