Workspace 
Ergonomics

Keyboard and Mouse

• Position keyboard and mouse next to each other within primary work zone.
• Alternate between using hand/wrist and whole arm to move mouse.
• Release the mouse to rest your hand.
• Ensure wrists are in neutral position or bent slightly downward and keyboard is flat or slightly tilted downward. Adjust chair height if necessary.
• Use a keyboard/mouse tray if forearms, wrists, and hands aren't aligned.
• Keep shoulders relaxed with elbows close to body.
• Maintain inner elbow angle between 90 and 120 degrees when typing. If that’s not possible, consider an adjustable keyboard/mouse tray. Avoid inner elbow angle less than 90 degrees.
• Reduce the force used to depress keys.
• Use keyboard shortcuts to minimize prolonged typing tasks.
• Use a soft wrist rest for light forearm support. Position it under forearms, not wrists, to avoid wrist compression.
• Ensure arms don't rest on sharp desk edges.
• Avoid prolonged elbow contact with hard surfaces when using forearm support on the desk or armrests. Use an extra mouse pad or washcloth for elbow cushioning.
• Position armrests low to prevent shoulder elevation. Ensure they don't obstruct desk access.

Chair

• Adjust chair height to comfortably reach desktop items within primary work zone, with elbows parallel to or slightly below the level of the floor.
• Adjust chair height or remove armrests as needed to ensure armrests don’t interfere with access to desk, keyboard, or mouse.
• Ensure armrests are well-padded and avoid creating pressure points on elbows or forearms.
• Keep feet flat on floor or use adjustable footrest.
• Position lumbar support at a height that provides the most comfort. If seat presses into back of knees, it's too deep. Attach an additional lumbar support.
• Position armrests to enable relaxed positioning and prevent shrugging or pushing arms away from sides.
• Use a chair with five-leg base for stability and effortless movement. Add a floor mat for smoother mobility if needed.

Workstation

• Place frequently-used objects in the primary work zone.
• Ensure sufficient legroom under desk, both vertically and horizontally.
• Allow ample room for paperwork tasks.
• Avoid resting wrists and forearms on desk edges.
• Use hands-free options when role involves significant phone use.
• Keep torso upright or slightly reclined; avoid leaning forward.
• Use a document holder, preferably book-style, when transferring data from paper to computer, especially with multiple monitors.

Sit-to-stand-desk

Sitting at work has been compared to smoking, in terms of how bad it is for your health. The body needs movement to get the heart pumping blood with refreshed oxygen to the working muscles and to help eliminate waste such as lactic acid.

While sitting, muscles work hard to maintain posture, and this can cause stiffness, aches, and pain. A sit-to-stand desk is one way to change positions, get the heart pumping, use different muscle groups, and not affect productivity.

When sitting:

• Keep feet flat on floor or footrest.
• Place knees at hip level or slightly lower.
• Keep back supported at all times. A slight recline eases pressure on the spine.

When standing:

• Keep feet about shoulder width apart.
• Keep knees relaxed, not locked.
• Keep back straight and shoulders relaxed and positioned over hips.
• Wear flat, supportive footwear.
• Shift weight from one leg to the other periodically, using footrest to promote neutral spine positioning.
• Use an anti-fatigue mat.

Monitor

• Position monitor directly in front of you, approximately 20–28 inches away.
• Position top of monitor at or below eye level to avoid leaning forward or bending the head or neck up or down.
• Position the monitor to avoid bending the head or neck backward when wearing bifocals/trifocals.
• Position multiple monitors close together to reduce neck movement.
• Place a vertical document holder next to your monitor, or use a book-style document holder and position it between your keyboard and monitor.
• Adjust text size, color scheme, brightness, and contrast of screen to help reduce eyestrain.

Lighting

• Keep in mind lighting needs vary for each individual.
• Request an additional task light if workspace lacks sufficient lighting.
• Ensure natural or artificial light doesn't create glare on your monitor. Avoid positioning your monitor directly in front of or behind windows.
• Request adjustable window shades if monitor must be near a window.
• Install an anti-glare screen if glare occurs.
• Consider eyeglasses with anti-reflective coating on the lenses.
• Consider wall and furniture colors. Bright, glossy finishes can increase glare.
• Diffuse overhead lighting.
• Ask for the option to dim or lower the room's overall lighting if possible.