FACT SHEET
Office Ergonomics

Keep everything within reach. Do not stretch, twist, or bend beyond your normal range of motion. Keep things you use on a regular basis within easy reach, e.g., your keyboard, mouse, phone, calculator, etc. Do not lock your joints or work in extreme positions.
Avoid straining. Reduce excessive forces, direct pressure and strain. Be careful when pushing, pulling, or lifting heavy materials. Do not lean any part of the body against a hard surface or sharp edge (e.g., corner of a desk).
Maintain a good posture.
  • Keep your feet flat on the floor. Use a footrest if necessary.
  • Sit back in your chair and maintain the natural curve of your back. Lumbar support can be used if necessary.
  • Elbows, knees, and body-hip alignment should all be at 90º angles. Keep your knees level with your hips.
  • Make sure you have sufficient room for your legs under your desk.
  • Avoid bending and twisting your wrists. A wrist rest for your keyboard or mouse pad can be used.
  • Shoulders should be level and relaxed with your arms in and elbows near your side.
  • The computer monitor should be directly in front of you about an arms-length away. The middle to top portion of the monitor should be no higher than eye level. Bifocal wearers may prefer a lower position to meet their visual angle.
  • The copyholder should be next to your monitor at the same eye level and distance from you.
Reduce excessive repetitive motion. Excessive repetitive motion fatigues your muscles and increases your risk for injury. Rotate tasks within your job throughout the day, e.g., if typing for a while, switch to making/returning phone calls or doing paperwork and then switch back.

Minimize fatigue. Take a five-minute break every hour or so if a task is continuous. Get up from your workstation and move around. Do not keep a static body position; vary your body position throughout the day. Sit, stand, walk, stretch or recline your chair. This will help to reduce the stress on your back.

Reduce eyestrain. Re-focus your eyes from time to time looking away from the monitor at a distant object. Reduce reflections/glare on your computer screen by: keeping the screen dusted; adjusting window blinds or shades during sunny hours; using a glare screen if overhead lighting cannot be reduced; avoid placing your monitor directly across from or facing a window.


Maintain an organized workstation. Keep your area relatively neat and clean and clutter-free. Your work area should be an accident-free environment. Do not leave chairs pushed out; file drawers open, or empty boxes lying around that could create a trip or fall hazard.
Proper Set-up.

Additional Information.
Elements of Ergonomics Programs (NIOSH)
ErgoWeb Inc.

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2.12.02