Whether you work at a desk, on your feet or in a vehicle, ergonomics; designing your workspace to fit you is key to staying comfortable, productive and injury-free. Poor ergonomics can lead to musculoskeletal disorders, fatigue and long-term health issues.
Here are a few simple but powerful tips to help you stay safe and feel great on the job:
- Set Up Your Workstation Properly
- Chair: Adjust your chair so your feet are flat on the floor, knees are at a 90-degree angle and your back is fully supported.
- Monitor: Position your monitor at eye level, about an arm’s length away, to reduce neck strain.
- Keyboard & Mouse: Keep them close, so your elbows stay near your body and your wrists are straight.
- Practice Good Posture
- Sit or stand tall; avoid slouching or leaning forward.
- Keep your shoulders relaxed and your head aligned with your spine.
- Use a footrest if your feet don’t comfortably touch the ground.
- Take Regular Breaks
- Every 30–60 minutes, stand up, stretch, or walk around.
- Try the 20-20-20 rule for eye strain: every 20 minutes, look at something 20 feet away for 20 seconds.
- Lift Safely
- Bend at your knees, not your back.
- Keep loads close to your body and avoid twisting.
- Ask for help with heavy or awkward items.
- Adjust for Comfort
- Use a headset if you’re frequently on the phone.
- Consider a standing desk or alternate between sitting and standing.
- Use anti-fatigue mats if you stand for long periods.
Your Health Matters!
Ergonomics isn’t just about comfort—it’s about preventing injury and supporting long-term wellness. If you’re experiencing discomfort or need help adjusting your workspace, speak with your supervisor or safety representative.
Stay safe, stay strong and sit smart!