Ergo your posture

Three animated characters each stretching at their work-from-home work station.

Join the Ergo Your Posture virtual sessions for a weekly movement break.

Sessions will resume Wednesday, September 3, 2025!

Join Athletics & Rec for a live Zoom 15-minute gentle movement break, Wednesdays at 10am.

Sessions run every Wednesday at 10am for 15 minutes. The movement break exercises were developed in conjunction with Allan McGavin Physio. Participants can keep their cameras off and adjust the movements according to their abilities. 

Dates

  • Winter term 1 dates: September 3, 2025 to December 10, 2025 (excluding November 12, reading week)
  • Winter term 2 dates: January 14th, 2026 to April 8th, 2026 (excluding February 18, reading week)

Register for virtual sessions

Register your particpation and you will receive a Zoom link by email to attend the live Zoom sessions.

Register now!

Resources

  • Download our poster and take part in the exercises at your convenience.
  • Watch a recorded session (15 minutes) anytime.
  • Book the Move U Crew (UBC Athletics & Rec) to lead a stretch break with your team. 

As we show you the exercises, participate as best you can, but keep the exercises within a comfortable range. Follow-up with your Healthcare Provider if you're not sure what is right for you. 

Purchasing ergo equipment

Purchasing the right equipment and designing spaces to support healthy working postures saves money in the long-run.  

 

Ergonomic equipment and furniture purchasing

The following list of furniture, equipment, and providers is not exhaustive. Furthermore, not all items listed below will be right for every individual.  Differences in size, shape, work requirements, work styles and workspace will impact the overall fit. Purchasing decisions are made by the department or unit and we encourage open communication between all parties to ensure the right items are purchased. If you are unsure of what to purchase, contact the Ergonomics team.  Okanagan staff and faculty can refer to the Okanagan ergonomics website for location specific information. 

Height adjustable desks purchasing guide

Ergonomic chairs purchasing guide

  • Office chair purchasing guide. This guide will provide you with a list of examples of good chairs available from common UBC suppliers.
  • Office chair ergo criteria. This guide will provide you with an overview of key features to look for when purchasing a new chair.
  • Home office chairs. This guide will provide with options to consider when working from your home office.

Office accessories purchasing guides

The purchasing guides below will provide you with equipment examples as well as suggestions of where these items can be purchased from. 

Design requirements and guidelines

Ergo Fund

The goal of the HR Ergo Pilot Fund is to support the University’s effort to reduce the risk of musculoskeletal injuries (MSI) by providing one-time funding for equipment purchases or space optimization solutions that mitigate MSI risk.  This fund is particularly intended for new and innovative solutions that have not been trialed before. This fund is not intended to fund office-related equipment. Please see below for more information and the application form.

Learning space ergonomics

Faculty, instructors and teaching assistants (TAs) can spend hours marking and lecturing over the course of a semester. The static positions and awkward postures associated with these tasks can result in musculoskeletal injury risks (e.g. upper back, shoulder and neck tension when marking; or foot, knee and back discomfort when standing to teach).

The following recommendations for marking and lecturing can help minimize discomfort and improve productivity. The UBC Ergonomics Program is continuing to work with learning spaces and faculty to develop additional recommendations; we will provide more information as it becomes available.

Marking

As a professor, instructor or teaching assistant, you can spend hours in awkward postures while marking. Taking micro-breaks and setting up your workstation to support neutral working postures  can reduce the risk of discomfort and injury.

Ideal positioning

Image
Proper marking

Tips:

  • Use an office chair that has a backrest and adjustable seat height and seat pan options. You should also find the chair comfortable.
  • Adjust the chair height so that the paperwork is approximately elbow level. Place a footrest under your feet if they are not fully supported by the floor.
  • Sit all the way back in the chair and allow the backrest to support your back.
  • Shoulders should be relaxed and elbows close to the body while marking.
  • Position yourself close to the desk to avoid leaning forward and reaching.
  • A sloped document riser is recommended to reduce neck and thoracic flexion.
  • Incorporate 1-2 minutes of stretching or micro-breaks every hour to provide position change and visual rest.

    Improper positioning

    Image
    Improper marking

Risks:

  • Neck flexion (looking down at paperwork) increases strain on the neck and shoulder musculature
  • Shoulder flexion (reaching forward) increases load on neck and shoulder musculature
  • Upper-back flexion (leaning forward) increases strain on shoulder and back musculature

Workstation layout

Image
Workstation ideal

Tips:

  • While marking, organize your paperwork in a sequential manner and make it easy to reach.
  • Reduce clutter and avoid placing distracting objects around the marking station.

By establishing the following workstation reaching zones, you can reduce the occurrence of reaching and awkward postures:

  • Primary zone: Frequent reaches to the keyboard/mouse and written work being marked should be kept within 36 cm/14.2″ of you.
  • Secondary zone: Infrequent reaches of items such as telephone, drinking cup, eraser or notebook should be kept within 50 cm/19.7″ of you.
  • Tertiary zone: Occasional reaches to seldom-used items such as textbooks or binders can be stored outside of the 50 cm range. If you need to reach for these items, try standing up to get as close as possible instead of bending forward from a seated position.

How you organize your workstation can contribute to improved productivity and mental wellbeing as much as your physical wellbeing. Arrange your workstation in a manner that works for you and allows you to separate marked and unmarked assignments.

Laptop work

If you are working for a sustained period, we recommend using an external monitor, keyboard and mouse. Please see the office ergo webpage for additional tips. 

Lecturing

Lecturing may require professors to stand for up to three hours at a time. There is widespread knowledge regarding the negative health effects of static sitting; however, there is also evidence that static standing can lead to undesirable consequences such as low-back and knee pain, and varicose veins. Good standing posture is important to prevent discomfort, but it alone is not enough. You should also incorporate positional change, such as intermittent walking or sitting throughout the lecture.

Image
Standing posture

Tips:

  • Move and make positional changes before discomfort sets in, or aim to adjust your position at least every hour.
  • An anti-fatigue mat can be helpful if you experience lower-limb and back pain.
  • Consider using a stool to sit intermittently while lecturing.
  • Wear appropriate footwear.
  • Walk periodically instead of standing in one place.
  • Encourage students to take a stretch breaks every 50 minutes to give both you and the students a chance to make a positional change.

Breaks, pacing and positional Change

Look for opportunities to incorporate positional change in your workday and make an effort to take a micro-break (30 seconds to 2 minutes) at least every hour, preferably every 30 minutes.

The body’s soft tissues require rest in order to recuperate from the effects of the static postures we exhibit. Prolonged standing can lead to negative effects such as low-back, knee and lower leg discomfort, and varicose veins.

Consider changing between sitting and standing while lecturing , or incorporate walking if sitting is not practical. Use hourly breaks as opportunities for positional change by sitting to answer students’ questions or lead a classroom stretch session.

Be aware of your body’s warning signs of discomfort. Ideally, you should stop and take a break before discomfort sets in. Micro-breaks will allow your body’s tissue tolerance to recover near baseline and allow you to maintain productivity over longer periods of time spent working.

Office ergo reps

Find your department’s office ergo representative.

Office Ergo Reps can help you with initial set-up and problem solving. View a list of Office Ergo Reps (PDF) to find a rep in your department.

Become an Office Ergo Rep

Upcoming Office Ergo Rep Training: Training is offered annually every February. If you are interested in becoming an Office Ergo Rep, please email ergonomics.info@ubc.ca and we will add you to our list!

The Ergonomics program at UBC strives to have an Office Ergonomics Representative for each department. We provide the training (usually three hours) and material required for reps to promote, educate and ensure musculoskeletal health in their departments.

Office Ergo Reps are trained by the Ergonomics Coordinator in simple computer workstation set-up, signs and symptoms of injuries from poor ergonomic set-up and control strategies to reduce or prevent symptoms.

Benefits of having an Office Ergo Rep for your department

  • In-house ergonomics assistance for minor issues, office planning or ordering new equipment
  • Increased knowledge of departmental resources and equipment
  • Increased knowledge of specific task and environmental demands
  • Faster, more efficient response to ergonomic issues

Roles and responsibilities

  • Be a resource for ergonomics in your department
  • Educate your co-workers about risk factors and prevention strategies
  • Assist your co-workers in the optimal set-up of their workstation
  • Orient new employees and set-up their workstations ergonomically

Of course, our Ergonomics Coordinator is always available to help with more complicated ergonomic issues and privacy concerns.

Office Ergo Rep resources

Contact us

Email: ergonomics.info@ubc.ca  

Phone: 604-822-9040

Respectful environment

Building an environment of respect, diversity, opportunity and inclusion.

The Respectful Environment Statement speaks to our freedoms and our responsibilities, and provides the guiding principles to support us in building an environment in which respect, civility, diversity, opportunity and inclusion are valued.

The University of British Columbia envisions a climate in which students, faculty and staff are provided with the best possible conditions for learning, researching and working, including an environment that is dedicated to excellence, equity and mutual respect. The University of British Columbia strives to realize this vision by establishing employment and educational practices that respect the dignity of individuals and make it possible for everyone to live, work and study in a positive and supportive environment, free from harmful behaviours such as bullying and harassment.

Read the full Statement

Steps to resolve conflict

FAQs

UBC Retaliation Policy annual reports

UBC’s Retaliation Policy (SC18) requires the Vice-President, Human Resources and the Vice-President, Students offices to prepare a report each year regarding complaints of retaliation, the investigation of such complaints and the actions taken following any findings of retaliation.

The following annual reports are a consolidation of reports summarized by the University per the requirements of the Retaliation Policy.

UBC resources

Housing for UBC employees

UBC's Housing and Relocation Services team can offer help in finding housing for newcomers in Vancouver or Kelowna, including reduced-rate and market-priced housing options on UBC's Vancouver campus.

Helping newcomers find a home

UBC offers online and relocation team resources to help newcomers, including foreign employees, find a place to live.

The employee section of UBC's Human Resources website offers a wealth of information on housing, moving and relocation to Vancouver. The following pages are available on the main site for faculty and staff:

Help from our Housing and Relocation Services teams

We can link you to faculty/staff rental programs, faculty loan programs, off-campus neighbourhood information, realtors and more. We can also talk to you about relative commute times from different parts of Vancouver or the Kelowna area, and help you make sense of which neighbourhoods and amenities might work best for you and your family.

For information about orientation to UBC, housing, immigration, and other relocation services, please contact:

UBC Vancouver Housing and Relocation Services
Granite Terrace III (near Save-On Foods)
Level 3, 3313 Shrum Lane
Wesbrook Village, Vancouver V6S 0C8
Hours: 8 a.m. – 4:30 p.m, Monday to Friday
604-822-6115

Email Sarah Gofflot, client services coordinator.

UBC Okanagan Relocations
Jacky Ivans: 250 807 9839

Relocation and moving contacts for hiring departments

Purchase requisitions or purchase orders

For general inquiries and to submit requisitions, contact UBC's Financial Operations in Vancouver. They're located at Fifth Floor, 6190 Agronomy Road, Vancouver, BC V6T 1Z3. Call 604 822 3261.

Reimbursement from the central relocation fund

The Central Relocation Fund is the UBC fund that supports eligible faculty and senior management moving to Metro Vancouver to work at the Vancouver Campus or to the Kelowna area to work at the Okanagan campus. The amount of reimbursement from the fund depends on where the individual or family is moving from and on the number of dependents relocating. Learn more about the central relocation fund

Vancouver campus: Financial operations
Thomas Straley: 604 827 2784

Okanagan campus: Finance Operations, UBC Okanagan
Christopher Munro: 250 807 9599

Foreign workers and work permits

In some circumstances, qualified foreign workers can be hired as staff or faculty at UBC with a valid work permit. International student employees do not require a work permit as long as they hold a valid study permit that allows them to work on campus.

Eligibility of foreign workers

When hiring staff and faculty members, UBC gives hiring preference to Canadian citizens and permanent residents. If  a qualified Canadian citizen or permanent resident cannot be identified and the position is offered to a qualified foreign national, you can work with UBC's Human Resources team to acquire a work permit for the new employee.

Work permits

Foreign workers (those who are not Canadian citizens or permanent residents) require a valid work permit to work in Canada. A work permit is issued by Immigration, Refugees and Citizenship Canada (IRCC).

The valid work permit must include:

  • “UBC” or “Open” as the employer
  • the specific  occupation, or open
  • Valid start and end dates that cover the appointment period

If you are hiring a foreign faculty member please see specific information on recruiting foreign academics at UBC.  If you have faculty member whose work permit is expiring please contact Faculty Relations.

If you are considering hiring a foreign staff member or have an staff member whose work permit is nearing expiration, please contact your UBC Human Resources associate

Student employees

International students without a work permit can be employed at UBC, if their valid study permits contain the authorization to work condition. Students must remain actively engaged in full-time studies. Authorization to work with a Study Permit ends on the day when a student is approved for a leave of absence from their program of study or on the day that they receive confirmation that their program of study is complete.

When hiring a student employee, note that even if they don't have a work permit, they must have a Social Insurance Number (SIN). Learn more at the Government of Canada's website.

If you have questions on a student's eligibility to work on-campus, contact your UBC Human Resources associate.

Down Payment Assistance Program

Eligible UBC Vancouver faculty may receive up to $50,000 of down payment assistance to help in the purchase of a primary residence in Metro Vancouver.

Down payment assistance is provided as a forgivable interest-free loan for a period of five years. Eligible employees with a start date prior to July 1, 2017 may receive $45,000 of down payment assistance. Eligible employees with a start date of on or after July 1, 2017 may receive $50,000 of down payment assistance. The program is available within 10-year period following the start date of the initial university appointment in an eligible rank, or within six months prior to the start date. 

The funds will be advanced on or before the closing date and cannot be used for the payment of a deposit on a property purchase.

The loan must be repaid to UBC under certain circumstances, including being unable to complete the purchase, being unable to take up employment at UBC, ceasing to be a UBC employee, or the property ceasing to be a principal residence, among others. Tenants in UBC Faculty Staff Rental housing on the UBC Vancouver campus are not permitted to have an active Down Payment Assistance (DPA) loan and/or a Prescribed Interest Rate Loan (PIRL) loan.

The forgivable portion of the loan principal and the interest benefit are taxable benefits. Refer to the sample calculation (.pdf) for more information and examples of how the taxable benefit and employee payroll withholdings are calculated. 

Additional conditions may apply.

Prescribed Interest Rate Loans

Loans for UBC Vancouver faculty members to help in the purchase of a primary residence in Metro Vancouver.

The Prescribed Interest Rate Loan (PIRL) program is a merit-based program that offers interest-payment-only loans to full-time tenure-stream faculty members for the purchase or refinance of a primary residence in Metro Vancouver. Applicants are assessed on academic merit and strategic importance to faculty and university-wide recruitment and retention priorities through an adjudication process overseen by the Office of the Provost. As the program is highly competitive, not all applications can be approved. 

Effective April 1, 2025, annual funding for the program has been increased to $20M, up from $15M, as part of the 10-year review of the UBC Housing Action Plan

 

Rental housing

Resources and links to help you find a home to rent in Vancouver

Living on the Vancouver campus

UBC employees have a number of rental options on campus, as well as short-term stays. 

For information on renting in Kelowna near the UBC Okanagan campus, see our relocating to Kelowna.

Living off-campus

To find off campus rental housing, you can search online listing websites, check with colleagues and friends, walk around and look for “for rent” signs, or engage a rental broker. Explore off campus neighbourhoods and rental housing options by checking out the neighbourhood profiles and searching the online listings below.

 

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