back Ergonomics
  • iPhone & iPad
  • MacBook
  • Travel and Commuting

iPhone & iPad

Learn to use your devices safely and comfortably.

iphone use


Think about how often you hold your phone, look at it, and all the different ways you use it. Throughout the day, remember to readjust how you hold the phone to help stay comfortable. 

  • Looking down for long periods of time
  • Using your thumbs repetitively 
  • Extreme bending of thumb, finger or wrist
  • Cradling device between ear and shoulder
Instead try:
  • Hold your device up higher, to reduce bending your neck down.
  • Keep your shoulders relaxed.
  • Support your arms.
  • Use AirPods or headset for calls.
  • Switch hands or change your grip on your device.
  • Alternate typing technique, such as using two thumbs or one finger.
  • Take advantage of Siri to reduce clicks and typing


Think about how you hold and interact with your iPad. 

  • Holding in the same hand all the time
  • Prolonged typing on the screen
  • Looking down for long periods of time
Instead try
  • Use a keyboard for prolonged typing. 
  • Use a stand to elevate the screen.
  • Angle the screen to a more comfortable viewing angle.
  • Alternate holding the iPad with right / left hand.
  • Support your iPad with the palm of the hand or forearms instead of holding with just your fingers.


ipad use

MacBook Use

Are you an occasional or full-time MacBook user? 

Working with a MacBook has inherent challenges, because we can not separate the screen from keyboard and trackpad.

Working at your desk or dining table: 

  • Raise your MacBook on a stand. 
  • Use a separate keyboard and mouse.
  • Visit our Set up your home office page to learn more.


Working on the go?

Here are some tips to try if your traveling, working in a hotel lobby, cafe, or airport lounge:

  • Take a short break every 20-30 minutes, and stand up for 1-2 minutes to move and stretch.
  • Prop your jacket or neck pillow behind your back for support.
  • Prop your MacBook on your backpack or jacket, elevating the screen to minimize bending the neck and looking down.


Travel and Commuting

Traveling for work can present unique challenges:

  • Prolonged sitting during flights, train rides, or driving
  • Awkward working positions
  • Glare from direct or reflective light

These factors may lead to fatigue and discomfort. The following practices help assure comfort and health while on the go. 

Planes and trains

Comfort on airplane and train rides are rarely used in the same sentence. Some possible solutions to improve comfort include:

  • Get up and move (even if it’s a walk to the lavatory)
  • Stay hydrated
  • Do some light exercises like ankle pumps, toe taps, shoulder rolls, and deep breathing
  • Use a portable lumbar cushion, jacket, or neck pillow to support your back
  • If using your MacBook on your lap, place it on top of your backpack or a folded blanket. 
  • Use rolling luggage bags and carry-ons
  • Wear supportive shoes


using a Macbook on an airplane

Your actions matter

Get help

Request an ergonomics assessment.

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Adjust your workstation

Make sure your workstation is set up correctly.

Learn More

Get up and move

Explore tips and recommendations for working comfortably.

Learn More

Set up your home office

Tips for setting up your home workspace, watch the video.


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

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