back Ergonomics
  • Chair
  • Desk
  • Display
  • Keyboard & Mouse

Adjusting your chair

It all starts with the chair.

  • Sit with hips back in chair and back supported
  • Hips and knees even
  • Feet flat on floor
  • Armrests lower to allow shoulders to relaxed 

Watch this video to review adjusting your chair.

person in chair

Chair Adjustment Guides

Not sure how to adjust your chair?  Find your user guide.

Adjusting your desk

  • First, check your seat, and a take minute to make sure you’re sitting comfortably (review chair page)
  • Adjust your sit-stand desk up or down bringing it inline with your resting elbow height.  Watch the video for details.
  • If you are at a fixed height work desk, raise your seat height, and use a foot support if needed.  Watch the video for details.

Keep your space clean

  • Minimize clutter around and under your work area
  • Don’t set items on top of storage cabinets that are under your desk
  • Secure loose wires and cords to prevent tripping and equipment damage.

User guides for sit-stand desks

Find your controller guide,  view guides

 

Display position

What you see is key! Your eyes lead the body.

  • Set the top of the display at eye level.
  • Use a separate keyboard and mouse when MacBook is elevated on a stand.
  • Position display, so you are able to view the screen a comfortably while sitting back in your chair.
  • Center body with primary display.
  • Dual screens positioned equal distance. 
  • Display brightness equal to ambient room light levels.

Watch this video to review where to position your display.

 

Reduce glare

  • Ideally, position the display 90º to windows. 
  • Keep task lamps out of the direct field of view.
  • Use window shades and blinds to reduce glare or reflection on the screen.
  • Angle the display to reduce glare and reflection from overhead lights.
  • Adjust room light level for comfort.

Refocus your eyes

Give your eyes a break. Look 20 feet away for 20 seconds every, 20 minutes. Or, close your eyes for 20 seconds.

Keyboard & Mouse

When you use the keyboard and mouse keep your:

  • Shoulders relaxed
  • Elbows at sides and level with top of work surface
  • Forearms and hands in a straight line

Relax the hands when not activity keying or mousing to reduce fatigue. 

Keying tips

  • First, make sure you have adjusted your chair and work surface height.
  • Center your body with the keyboard and your primary display.
  • Position your keyboard 3”-4” (7-10cm) from the edge of the work surface
  • Use a light touch when typing or using the trackpad
  • Keep hands and fingers relaxed. 
  • Let the hands hover over the keyboard and move the entire hand when typing.
  • Avoid resting on your palms and pivoting at the wrists.

 

Mouse / Trackpad

Beware of your wrist and finger posture when using a mouse or trackpad to reduce fatigue.

  • Position the mouse or trackpad next to the keyboard
  • Keep your hand relaxed and wrist straight
  • Practice ‘whole arm’ technique. Movement comes from the elbow and shoulder. 
  • Avoid resting on your palm and using a ‘windshield wiping’ (side-to-side) motion. 
  • Use keyboard shortcuts. They’re efficient and reduce your clicks.
  • Alternating hands when mousing to reduce overuse and fatigue.

 

Your actions matter

Get help

Request an ergonomics assessment.

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Set up your home office

Tips for setting up your home workspace, watch the video

Video

Request equipment

Think you need a footrest

Request

Find a desk or chair solution

Thinking about buying desk/chair for home? Check out our furniture guidelines and recommendations to ensure you have a comfy place to work.

Learn More

Tell me about alternative seating options?

Thinking about getting an exercise ball or other alternative chair or desk solution?

Learn More

Learn about common causes for discomfort

Get yourself on the road to physical comfort by discovering the cause(s) for common discomforts and how to correct them

Learn More

Didn't find what you're looking for?

Your site lead is here to help you.

Tanisha Holmes

Your EHS site lead 

(916) 777-9000