Adjust your seat height

Properly adjusted seat height helps distribute body weight. Position your seat height to allow a knee angle of at least 90 degrees with your feet fully supported by the floor or a footrest.

Always sit with your feet flat on the floor

To remain fully supported while seated, adjust your chair's height so that your feet touch down flat on the floor or a footrest.

Avoid behind-the-knee compression

Engage your back fully with your backrest, then adjust the depth of your seat pan to allow for one or two inches of clearance between the back of your knee and the front edge of the seat.

Avoid chair locks

Do not use a recline lock or limiter if your chair is outfitted with one. These devices restrict movement required for spinal nutrition.

Be active as you sit

The body was designed to move. If your chair has a recline tension control, adjust it so the backrest supports you in both upright and reclined positions.

Bye bye back lock

If your chair has a back lock, unlock it and ad­just the recline tension according to your body weight. Your chair should comfortably support you throughout the entire recline range.

Comfort and health are synonymous in ergonomics

Most of us learn early on that if something is good for us (think spinach), we may not enjoy it. But when it comes to ergonomics, comfort and health are synonymous.

Get on your feet

Take a stroll around the office at least once or twice each hour to stretch your gams and get the blood flowing again from hip to toe.

Knee space

Curb behind-the-knee compression. Adjust the depth of your seat pan to ensure one or two inches of space remain between the back of your knees and the front edge of the chair.

Move to prevent injury

Movement during regular breaks not only reduces your risk for injury, but also relieves muscles, lubricates joints, and reduces pressure in the spine. So adjust your work position, stand up, walk around, or stretch a bit when you have the chance.

Move your body

Actively adjust your position throughout the day to relieve muscles, lubricate joints and reduce pressure in the spine.

Optimize your armrests

Adjust armrests to an optimal position by resting your hands in your lap to find your natural elbow height. Use them for extra support during various tasks, and move them out of the way while typing.

Reclining is good for you

Working in a reclined position reduces spinal loads and muscle fatigue. Arrange your work tools so you can work in this position without awkward reaching.

Sitting up straight is not good for you

Sitting up straight is not good for you. A reclined position and regular postural shifts help eliminate strain, muscle fatigue and back pain.

Stay seated

A long trip is no excuse for emailing in bed. Test-drive every chair in your hotel room and stay seated in the one that best supports your lower back.

Support your spine

Lumbar support is vital to a healthy sitting experience. Adjust your lumbar support so that your lower back feels comfortably supported in both upright and reclined positions.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

Take it easy

Two or three brief breaks each hour reduces your risk for injury and has been linked to increased productivity.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Comfort and health are synonymous in ergonomics

Most of us learn early on that if something is good for us (think spinach), we may not enjoy it. But when it comes to ergonomics, comfort and health are synonymous.

Get the right support

Between periods of typing, support the weight of your arms by resting the lower palm on a palm support.

It's all in the wrists

Avoid wrist pain and injury by working on a keyboard that is completely level or angled away from you, with the back of the keyboard pointed downward at a negative slope.

Keep tools close

Keep your mouse close to the keyboard to avoid excessive reaching. Any other tools that are used frequently should be stored within arm's reach.

Keyboard position is key

Position your keyboard at or below seated elbow height (on your lap if you don’t have an adjustable keyboard support) to keep your shoulders and back relaxed while typing.

Line it up

Keep your horizontal line of sight aligned with the top of your monitor. And be sure your keyboard and document holder are also in line with your body to reduce neck and shoulder strain.

Move to prevent injury

Movement during regular breaks not only reduces your risk for injury, but also relieves muscles, lubricates joints, and reduces pressure in the spine. So adjust your work position, stand up, walk around, or stretch a bit when you have the chance.

Palm supports

Palm supports (unfortunately referred to by many as “wrist rests”) should be exclusively used to rest palms between periods of typing. If you rest your wrists on these supports, particularly while typing, you increase your risk for injury.

Position your body properly

Center your keyboard and monitor with the midline of your body to avoid rotated postures. Position your keyboard at or below seated elbow height to keep shoulders relaxed while typing.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

The right way to type

Angle your adjustable keyboard support away from you at a negative slope to prevent pain. No support? Keep the keyboard on your lap.

Use a tabletop laptop holder

Slip your laptop into something more comfortable—a tabletop holder—and install a separate keyboard and keyboard support to take the heat off your thighs.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Comfort and health are synonymous in ergonomics

Most of us learn early on that if something is good for us (think spinach), we may not enjoy it. But when it comes to ergonomics, comfort and health are synonymous.

Eliminate glare

Reduce eye fatigue by positioning your monitor perpendicular to your desk and away from windows and direct light sources.

Get distracted

Step (or at least look) away from your monitor for at least 30 seconds twice an hour. Too much quality time with your computer can increase eyestrain, the number one office complaint.

Get on your feet

Take a stroll around the office at least once or twice each hour to stretch your gams and get the blood flowing again from hip to toe.

Give your peepers a breather

Your eyes need a break too! Look away from your monitor regularly to help prevent computer vision syndrome—a widespread condition known to cause headaches, eyestrain, neck and back pain, and light sensitivity.

Line it up

Keep your horizontal line of sight aligned with the top of your monitor. And be sure your keyboard and document holder are also in line with your body to reduce neck and shoulder strain.

Move to prevent injury

Movement during regular breaks not only reduces your risk for injury, but also relieves muscles, lubricates joints, and reduces pressure in the spine. So adjust your work position, stand up, walk around, or stretch a bit when you have the chance.

Position your body properly

Center your keyboard and monitor with the midline of your body to avoid rotated postures. Position your keyboard at or below seated elbow height to keep shoulders relaxed while typing.

Reduce eyestrain

Position your monitor about an arm’s length from your face to reduce eyestrain.

Take a break

Give your peepers a breather! Reduce eyestrain by taking regular vision breaks. Try looking into the distance two or three times an hour for 30 seconds.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

Take it easy

Two or three brief breaks each hour reduces your risk for injury and has been linked to increased productivity.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Your monitor matters

Old or dusty monitors can increase visual stress. Be sure your monitor is dust-free and working properly.

Comfort and health are synonymous in ergonomics

Most of us learn early on that if something is good for us (think spinach), we may not enjoy it. But when it comes to ergonomics, comfort and health are synonymous.

Move to prevent injury

Movement during regular breaks not only reduces your risk for injury, but also relieves muscles, lubricates joints, and reduces pressure in the spine. So adjust your work position, stand up, walk around, or stretch a bit when you have the chance.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

Use the right light

Tone down harsh overhead lights. Add an energy-efficient task light to your workstation to provide light where you need it. This will also reduce energy costs.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Comfort and health are synonymous in ergonomics

Most of us learn early on that if something is good for us (think spinach), we may not enjoy it. But when it comes to ergonomics, comfort and health are synonymous.

Get on your feet

Take a stroll around the office at least once or twice each hour to stretch your gams and get the blood flowing again from hip to toe.

Move to prevent injury

Movement during regular breaks not only reduces your risk for injury, but also relieves muscles, lubricates joints, and reduces pressure in the spine. So adjust your work position, stand up, walk around, or stretch a bit when you have the chance.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Adjust your seat height

Properly adjusted seat height helps distribute body weight. Position your seat height to allow a knee angle of at least 90 degrees with your feet fully supported by the floor or a footrest.

Comfort and health are synonymous in ergonomics

Most of us learn early on that if something is good for us (think spinach), we may not enjoy it. But when it comes to ergonomics, comfort and health are synonymous.

Footrests improve leg circulation

Sit down with a rocking footrest to improve leg circulation. Prolonged, inactive sitting can cause blood clots and varicose veins in the lower limbs and put pressure on the Achilles tendon.

Move to prevent injury

Movement during regular breaks not only reduces your risk for injury, but also relieves muscles, lubricates joints, and reduces pressure in the spine. So adjust your work position, stand up, walk around, or stretch a bit when you have the chance.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Buy the right size laptop

Buy a laptop with a small screen if you plan on working in tight spaces (planes, trains, automobiles) but ensure its equally small keyboard is comfortable to use while you're en route.

Comfort and health are synonymous in ergonomics

Most of us learn early on that if something is good for us (think spinach), we may not enjoy it. But when it comes to ergonomics, comfort and health are synonymous.

Don't carry a heavy shoulder bag

Invest in a proper case for your laptop and tech accessories. If your gear weighs in at over 10 pounds, consider pulling it in a wheeled suitcase instead of carrying a shoulder bag.

Eliminate glare

Reduce eye fatigue by positioning your monitor perpendicular to your desk and away from windows and direct light sources.

Eliminate the laptop hunch

Invest in a laptop holder to elevate the screen for comfortable viewing and reduced neck, shoulder and back pain. For wrist health, don’t type directly on a raised laptop—use a separate keyboard.

Get an external mouse

When using a laptop computer, pack an external mouse that supports your entire hand to help fend off muscle fatigue and discomfort in every time zone.

Get distracted

Step (or at least look) away from your monitor for at least 30 seconds twice an hour. Too much quality time with your computer can increase eyestrain, the number one office complaint.

Key slope

A full-size keyboard is probably too bulky for your laptop bag, but your wrists shouldn’t suffer the consequences. To make amends, type with your laptop keyboard sloping away from you to maintain neutral wrist posture.

Limit lighting on your screen

Prevent eye fatigue by avoiding glare from direct light sources. Angle your laptop away from windows and aim task lights away from the laptop screen.

Reduce screen glare

If you power up your laptop mid-flight, lower the plastic window shade. Shutting out direct light can reduce screen glare and related eye fatigue.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

The keys to comfort

Create distance between you and your laptop screen by using an external keyboard and mouse. Then, angle them on a negative-tilt tray to maintain über-neutral wrist posture.

Use a tabletop laptop holder

Slip your laptop into something more comfortable—a tabletop holder—and install a separate keyboard and keyboard support to take the heat off your thighs.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Get on your feet

Take a stroll around the office at least once or twice each hour to stretch your gams and get the blood flowing again from hip to toe.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Comfort and health are synonymous in ergonomics

Most of us learn early on that if something is good for us (think spinach), we may not enjoy it. But when it comes to ergonomics, comfort and health are synonymous.

Get on your feet

Take a stroll around the office at least once or twice each hour to stretch your gams and get the blood flowing again from hip to toe.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Comfort and health are synonymous in ergonomics

Most of us learn early on that if something is good for us (think spinach), we may not enjoy it. But when it comes to ergonomics, comfort and health are synonymous.

Eliminate glare

Reduce eye fatigue by positioning your monitor perpendicular to your desk and away from windows and direct light sources.

Get an external mouse

When using a laptop computer, pack an external mouse that supports your entire hand to help fend off muscle fatigue and discomfort in every time zone.

Get distracted

Step (or at least look) away from your monitor for at least 30 seconds twice an hour. Too much quality time with your computer can increase eyestrain, the number one office complaint.

Get on your feet

Take a stroll around the office at least once or twice each hour to stretch your gams and get the blood flowing again from hip to toe.

Keep tools close

Keep your mouse close to the keyboard to avoid excessive reaching. Any other tools that are used frequently should be stored within arm's reach.

Keyboard position is key

Position your keyboard at or below seated elbow height (on your lap if you don’t have an adjustable keyboard support) to keep your shoulders and back relaxed while typing.

Line it up

Keep your horizontal line of sight aligned with the top of your monitor. And be sure your keyboard and document holder are also in line with your body to reduce neck and shoulder strain.

Mousing au natural

Stand, relax your arms at your sides, and take note: your palms face in, not down. When you guide your mouse, navigate with an angled hand to minimize pressure in the carpal tunnel. Some mice are cleverly designed to accommodate this natural wrist position.

Not all mice are created equal

Mouse design is important. Select a model that supports the palm of the hand to avoid dangerous wrist anchoring.

Position your body properly

Center your keyboard and monitor with the midline of your body to avoid rotated postures. Position your keyboard at or below seated elbow height to keep shoulders relaxed while typing.

Say no to scroll

Refrain from using your mouse's scroll wheel—even if it slows you down. Relying on the wheel to speed through websites and documents encourages repetitive motion and is linked to tendon disorders.

Size up your mouse

Test-drive mice before you buy to ensure an ergo-friendly fit. A suitably sized mouse will support your fingers and palm and help fend off muscle fatigue and discomfort.

Take a break

Give your peepers a breather! Reduce eyestrain by taking regular vision breaks. Try looking into the distance two or three times an hour for 30 seconds.

Take a break

Stand up while you're on the phone. Walk to your co-worker's desk instead of phoning or messaging. Do anything but sit all day.

Work less, achieve more

Taking short breaks has been linked to increased productivity, so there's no need to feel guilty about stepping away from the desk from time to time!

Your monitor matters

Old or dusty monitors can increase visual stress. Be sure your monitor is dust-free and working properly.