What’s your position? Ergonomic tips and suggestions

Hands on a laptop typing

MoveUP’s Health and Safety Committee would like to ensure you take the time and follow some of these tips and suggestions to ensure you are aware of your body’s positioning while working from home.

DON’T hunch over your laptop

Fit the backrest curvature of your chair to the small of the lower back to avoid lumbar discomfort.

DO work at an appropriate height

Find a working height so that your elbows naturally fall flush with your table/desk height. This will promote better wrist alignment rather than impingement or carpal tunnel stress.

DO use an office chair if possible

Adjustable features on an office task chair will save you from lumbar and neck discomfort.

DON’T give up on your current chair

If you don’t have the option of an office chair, there are some household items you can use to help you adjust. Putting a firm cushion or tightly folded towel under your buttocks will raise your hips and increase the curve of your spine, making sitting more comfortable.

DON’T let your feet dangle

Place your feet on a few books or boxes under your desk, so that your thighs are nearly parallel to the floor and your hips are slightly higher than your knees. This will reduce stress on your lumbar spine.

DO follow the 20/20/20 rule

For every 20 minutes spent looking at a computer screen, you should spend 20 seconds looking at something else 20 feet away. This gives your eye muscles a break and helps reduce eye strain.

DON’T turn your couch into a workstation

As tempting as it is, the couch is not an optimal place to work at your computer for the entire day. Although it may be comfortable, having your legs or full body in a vertical position can lead to muscle numbness and discomfort.

DO customize a space to fit you

Try to set up a workstation that you can make entirely your own. If this is not possible and you are sharing a space, take the time to re-set for your comfort.

DON’T skip lunch and make sure you stay hydrated

It’s easy to snack throughout the day instead of eating like you did in the office. Making a meal and staying hydrated gives you the opportunity to stand up, walk around, and let your eyes have a rest from the computer screen.

DO make sure you get up and walk around

The goal is to get in as many steps as possible during the day, even if you are at home instead of on campus.