The Ergonomic Do’s and Don’ts for Office Workers

Don’ts

Do’s

• Cross your legs at your ankles or wear high heels

• Rest both feet flat on the floor or on a footrest

• Cross your legs at your knees

• Keep knees at 90-100 degrees

• Slouch or overextend your back while perching on the edge of your seat

• Keep your pelvis in neutral with your hips at 90-100 degrees

• Sit with your pelvis and hips at the end or middle of your seat

• Sit all the way back in your chair and use your backrest

• Weight bear more on one side and don’t rest your arms on your desk

• Use your armrests with elbows at 90-100 degrees

• Wrest your wrists on a hard surface

• Elevate your wrists so your wrists are straight

• Tilt your keyboard in a forward tilt

• Keep your keyboard in a neutral position and parallel to the floor

• Use your laptop keyboard and trackpad for long periods of time

• External keyboard and mouse to promote a neutral wrist position

• Extend your arms to reach your keyboard and mouse

• Keep your keyboard and mouse in your power zone with your elbows at 90 to 100 degrees

• Place your monitor too high or too low

• Place the top frame of the monitor at eyebrow level

• Sit too close or too far away from your monitor

• A single monitor should be an arm’s length away and a dual monitor set-up should be slightly beyond an arm’s length away

• Tilt your monitor forward or back

• Monitor placement is perpendicular to the desktop

• Place two monitors in one straight line or at a tight angle

• The secondary monitor can be placed at a 30-degree angle from the primary monitor without space between the two.

• Read documents that are sitting flat on the desk

• Read documents that are angled toward you and directly in front of the monitor