back Ergonomics
  • Computer Setup
  • Device Use
  • Front of House
  • Repair Work
  • Lifting and carrying

Computer workstation setup

  • Adjust the height of your chair up to bring your elbow inline with the top of the work surface
  • Feet firmly on the floor or foot support
  • Adjust armrests just lower than elbow. 
  • Lock out the backrest to provide maximum support
  • Top 1/3 of the screen at or slightly below eye level
  • Center display and position about arms length 

Achieving a comfortable workstation is easier than you think. Learn how to comfortably set up your desk. Select the video for fixed height or adjustable desk.

Fixed height desk Adjustable Sit-stand

iOS device use

Beware of your back and neck postures when working with customers.

  • Keep your back straight, not twisted.
  • Raise the device to minimize looking down.
  • If you need to look down to see what you’re doing, try to change position every so often.
  • Keep your shoulders relaxed, not elevated.
  • Reposition device to reduce glare and reflection.


Resting your arms

  • Avoid holding and carrying for long periods with the same arm/hand. Set the iPad down when you’re able.
  • Support your forearms when possible. Remember to relax your shoulders, and let your arms rest naturally, keeping your elbows close to your sides.
  • Rest equipment on surfaces
  • Watch your grip 
  • Switch hands or change your grip on device. Try alternating hands used for inputing, and use a light touch.


Front of House

Working with customers

  • Minimize awkward postures such as bending and twisting your head, neck, or back
  • Look for places to sit with customers during longer interactions
  • Keep your back straight and shoulders relaxed. 
  • Try sitting close to the table and use it for support.
  • When sitting on a stool alternate feet position: both feet on the floor; feet on the foot ring; one foot on the foot ring one foot on the floor
  • Instead of twisting, angle your body towards the customer.
  • Alternate the side of the customer you sit on throughout the day.
  • Try working at the corner of the table to help reduce twisting.


  • When standing in one place keep weight equally on both feet, or weight shift from  right to left.
  • Keep a slight bend in the knees.
  • Feet shoulder width apart. Allows you to weight shift side to side more easily.
  • Try to stay at the same level as the customer. Minimize hunching over,
  • Lean against a table for some support.



Choose good quality shoes as proper footwear is important especially while standing. Look for shoes that:

  • Provide good arch support.
  • Don’t change the shape of your foot.
  • Shoes with laces are preferable to control how your shoe fits.
  • Consider shock-absorbing cushion insoles.
  • Replace shoes when they are worn.

Repair Work

Repairing products with small parts can be challenging to see and handle. Practice these tips to stay comfortable while carrying out repairs.

Watch your posture

  • Keep back straight, neutral posture
  • Alternate between sitting and standing
  • Avoid slouching or hunching to get closer to a device
  • Alternate tool use between left and right hands
  • Screwdriver: vary between full wrists and finger movements


Iphone repair

Set up your work space for you

Adjust your stool and arrange your work space before you start your repair.

  • Switch on the strip light to improve visibility.
  • Adjust stool back rest for support.
  • Lower the chair to be closer to the device during iPhone repairs (decrease neck flexion/looking down).
  • Raise the stool for other repairs (e.g., iMac).
  • Adjust and tighten foot-ring
  • Request a foot support if needed
  • Reduce your reach. Keep your tools and frequently used items close. 


foot rest

Lifting, carrying & moving products

Avoid injury. Few things to keep in mind when lifting and carrying:

  • Plan before you lift
  • Get help if needed
  • Get close to the load before you lift
  • Keep it close when you carry it


carrying a box

Lifting aids 

Use carts, hand trucks, mechanical assists whenever possible.

  • Take care to avoid routes with uneven floors or constricted spaces
  • Prop open doors before setting off
  • Choose to push loads, rather than pull
  • Push / pull with hands between knuckles and chest height


mechanical aids

Your actions matter

Get help

Request an ergonomics assessment.

New Request

Adjust your workstation

Make sure your workstation is set up correctly

Learn More

Take breaks

Guides to stretching and preventing workplace injuries.

Learn More

Set up your home office

Tips for setting up your home workspace, watch the video


Adjust your chair

Ever wonder what all those levers are for?

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