Ten Tips for Creating an Ergonomic Workstation

Have you heard that you’re supposed to have an ergonomic workstation when using your
computer for long periods of time but have no idea how to implement such a thing? These
ten tips will introduce you to ergonomics and help you assess your computer workstation at
work and at home.

  1. Maintain proper posture, paying careful attention to positioning of head, neck/spine, arms/wrists, hips/thighs and feet.
  2. Alternate between different postures on a regular basis.
  3. When keyboarding, use minimum force while striking the keys.
  4. Keep a neutral position, where the forearms, wrists and hands are in a straight line.
  5. Avoid awkward reaching for work tools such as telephone, mouse and reference materials.
  6. Avoid resting elbows, forearms or wrists on hard surfaces or sharp edges.
  7. Take frequent mini-breaks throughout the day to give muscles and joints a chance to rest and recover.
  8. Alternate between work activities which use different muscle groups to avoid overuse.
  9. Give eyes a break by closing them momentarily, gazing at a distant object and blinking frequently.
  10. Proper exercises are a complement to a complete office ergonomics program. Consult with a health care professional to select appropriate exercises.