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Workstation Ergonomics Handout

Workstation Ergonomics Handout

This double-sided handout provides a helpful guide to optimal workstation ergonomics that can be utilized in any office setting to reduce postural strain and increase productivity! 

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Your Guide to a More Comfortable, Efficient and Productive Work Environment. 

Optimizing your workstation can help you reduce the effects of poor posture while simultaneously increasing your productivity during work hours. The goal of workstation ergonomics is to create an environment of increased comfort and productivity with less chance of physical stress and fatigue. Follow these tips to ensure an ergonomically optimal workstation!

Monitor Height
The top of the screen should be at eye level or slightly below. Your line of sight should be between eye level and 30 degrees below horizontal, without needing to bend your neck forwards. Use a stand to raise your monitor if needed.

Monitor Distance
Your monitor should be approximately 15 to 27 inches away from you, with your screen tilting back 10 to 20 degrees.

Head Position
Your head should be upright and over your shoulders. Avoid leaning forward towards the monitor.

Shoulder Position
Your shoulders should be relaxed and not hunched.

Back Position
Your mid back and lower back should be upright and fully supported by the chair. Find a chair with a lumbar support that promotes the natural curve of the lower back.

Elbow Position
Your elbows should be relaxed, close to your body and bent at approximately 90 degrees.

Hand and Wrist Position
Your wrists should be straight and your hands should be in line with your forearms. You may need to adjust your keyboard tray or workplace surface to ensure straight wrists.

Armrests should be adjustable, to allow freedom of movement for your forearms when working, while still providing support for your forearms and elbows at rest. 

Keyboard and Mouse
The keyboard and mouse should be next to each other at the same height, laying flat on your desk. Use the keyboard tray as needed to ensure a neutral wrist position while working.

Thigh Position
Your thighs should be horizontal with a 90 to 120 angle at both the hip and knee. There should be a 2-3 finger width distance between the back of your knee and the edge of the seat.


Foot Position
Your feet should be fully supported and flat on the floor. If not possible, use a footrest to provide the added support. 

Chair Height
Adjust your chair height until your feet are flat on the floor and your knees and hips are between 90 and 120 degrees. 

Other Helpful Workstation Tips

Take Regular Breaks
Taking a short break every 30 to 40 minutes throughout the day will help avoid prolonged periods of forward head posture. Regular breaks can also improve focus and fight against fatigue. Other Helpful Workstation Tips


Consider Using a Standing Desk
Having the flexibility to stand for periods of time at your workstation can have many benefits, including better posture, improved focus and increased energy and productivity.  


Use a Document Holder
Placing a document holder either between the keyboard and monitor or next to the monitor at the same height as the screen can be helpful to reduce postural strain while working with additional documents.


Position Your Workstation to Avoid Glare
Whenever possible, place your monitor at 90 degrees perpendicular to windows to prevent glare on your screens.


Arrange Items on Your Desk by Frequency of Use
Having frequently used items located within short reach and occasionally used items farther away will create efficiency, save you time and also help reduce postural strain.


34% of all lost workdays in the U.S. are due to ergonomic-related injuries or illness.