It is important for employees to apply good ergonomic practices even when they are not in a traditional office environment. Whether working at home, in an office or while traveling, ergonomic risk from working at a computer can be reduced with proper posture, good work habits and appropriately adjusted equipment. The following tips should help minimize potential risk factors and maximize your personal comfort.

Table/desk

• Use a desk between  28-30 inches in height
• Desk thickness should not exceed 2 inches
• Allow for adequate leg room with a minimum of 18-inch depth and 24-inch knee width
• Desks should provide depth to place the monitor at least 18-20 inches from the user
• If a desk is not available, use a dining table with a height adjustable chair
• Refrain from using lap desks for long periods of time
• Refrain from working off of a kitchen  countertop
• Refrain from sitting on the floor and working

Chair

• Use an adjustable chair with the following features:
• Pneumatic height adjustment
• Lumbar back support
• Height adjustable seat back with locking function
• Adjustable depth seat pan
• Padded armrests that are height and depth adjustable with rounded edges (Optional)
• Consider sitting on a small, moderately firm pillow in order to place the seated elbow height at the level of the keyboard and mouse
• A thin pillow can be used to provide additional support to the lower back
• Refrain from sitting on very soft couches; they do not support the body evenly during extended sitting
• Stand, stretch, and/or walk after sitting every two hours

Get tips on selecting an ergonomic chair.

Keyboard/mouse

• Utilize a keyboard and mouse
• If the desk height is too high, consider a height adjustable keyboard tray
• Ensure the mouse is next to the keyboard
• Ensure that keyboard and mouse cord length are adequate and free of tangles
• The keyboard and mouse should be near the edge of the table
• Avoid planting the wrists during keyboard and mouse use
• Use a small rolled up towel as a palm support when typing
• When using a laptop for prolonged periods use an external keyboard and mouse

Learn the ergonomics of alternative keyboards.

Monitor

• Position the monitor directly in front of the body at roughly arm’s length away
• Dual monitors should be positioned at more than an arm’s length and positioned in an arc
• Large monitors should also be positioned at more than an arm’s reach
• The top two-thirds of the monitor(s) should fall within eye level
• Use a small box, reams of paper, books, etc., to raise the height of the monitor(s) or laptop
• Position monitors away from direct sunlight

Office accessories

• A footrest is often needed to support the feet when your chair is raised to work at the desk height
• Consider a headset if you are on the phone for more than two hours per day
• Use a document holder to position reference documents
• View documents at/or close to the same height as the monitor
• Use a small box, reams of paper, or phone book to support feet
• Use speakerphone for long or frequent calling
• Angle a clipboard near the monitor to hold reference documents

Lighting

• Change the orientation of the workstation if glare or reflection is present
• Task lighting can be used to highlight documents and desktop areas
• Lamps with diffusers or shields can help to reduce glare
• Light from lamps should not directly face the eyes
• Avoid facing windows without shades or curtains