Overview
Learn how to have better ergonomics in your office & lab
Office Ergonomics
Prolonged and/or repeated computer use can lead to increased risk of discomfort and computer related injuries. Typically, computer related injuries are classified as Cumulative Trauma Disorder (CTD) or Repetitive Strain Injuries (RSI).
Computers are the tool we all have in common. Whether you use a computer in a standard office setting, in a laboratory, or in a clinic, the same ergonomic principles apply. Take time to analyze and adjust your environment. You will greatly reduce your risk of injury and you will be able to work more comfortably. Review our Computer Work Station Set Upexternal site (opens in a new window) and other resources below to properly set up your work station.
Maintaining a Neutral Posture
Neutral Posture is:
- A position of ease for the body to maintain for a prolonged period of time
- A position that supports the natural curves of the spine and maintain your body in good alignment
- A position of ease for the body to sustain with minimal effort
- A position that gives your body biomechanical advantages to do your work
- A position where the stress on the musculo-skeletal system is reduced
To practice neutral posture:
- Feet on the floor (or footrest)
- Hips slightly higher than the knees
- Lumbar area (low back) supported
- Head/ neck/ shoulders/ elbows/ hips aligned
- Shoulders relaxed
- Elbows bent at 100° or more
- Wrists straight
- Fingers slightly curled and relaxed
Recommended Resting Positions
When working at the computer, a significant amount of time is spent with your hands inactive. Get into the habit of resting your hands and upper extremities in a recommended resting posture for moments when your hands are not typing.
- Wrists neutral with fingers straight and resting on the keys
- Palms facing each other, fingers relaxed , wrists resting sideways on the desk, wristrest or keyboard tray
- Wrists resting sideways on the lap with palms facing each other and fingers relaxed
- Maintain a straight wrist (from side and top view) when typing
- Avoid planting and pivoting at the wrists
- Set keyboard at the appropriate height, creating a 90 degree angle
Safe Reaching Zone
The safe reach zone is the area of your desk that is easily accessible without straining the body. Take the time to organize your desk for better comfort and efficiency.
Your work environment dictates how you use your body. Take the time to modify your work environment to better suit your needs and your body will follow. Keep every thing you need frequently as close to you as possible to avoid over reaching and twisting.
Green: Constantly used items
- Keyboard
- Mouse
Yellow: Items used frequently
- Reference documents
- Phone
- Writing Utensils
- Beverage
Red: Items used infrequently.
- Binders
- Printer
- Files
Note: You may try placing infrequently used items far enough away that you are require to stand up to access them.
Recommended Posture and Technique:
- Keep your elbows at your side
- Keep wrist straight
- Avoid contact at the wrist
- Rest the palm of the hand on the mouse
- Move with shoulder and elbow movement
- Hold the mouse lightly
- Click with the pulp of the finger rather than the tip
- Minimize mouse use by implementing keyboard shortcutsexternal site (opens in a new window).
- Alternate mousing hands to share workload. Change mouse settingsexternal site (opens in a new window) to accommodate left handed mousing
Recommended Resting Positions
- Rest the non-mousing hand
- Rest the mousing hand between clicks and/or mouse manipulation when you stop to read or think.
Specific Equipment Adjustment Guide
Refer to the new Steelcase/One Workplace eCommerce site (available in BearBuy starting in July 2018) for more information on new UCSF standard chairs approved for ergonomics and sustainability and how to adjust these.
Laboratory Ergonomics
Working safely in the laboratory requires more than just knowledge of hazardous material safety. Laboratory work presents with multiple ergonomic challenges.
Laboratory Ergonomics Trainingexternal site (opens in a new window)
A comprehensive training was developed to introduce you to the ergonomics risk factors in the laboratory, basic ergonomic principles and their application to the laboratory setting and the resources available to you.
The training can be found on UC Learning Centerexternal site (opens in a new window).
Laboratory Ergonomics Self-Evaluationexternal site (opens in a new window)
This self evaluation will assist you to evaluate your work station and working postures. Discuss the results with your supervisor to find ways to mitigate the risks. Note: a copy of your self evaluation will be required to participate in the Fund Reimbursement Programs and to request an individual evaluation.
Computers in the Laboratory Environment
Although prevalent in the laboratory environment, computers and laptops often appear to be an afterthought based on their non-ergonomic set up. The Office Ergonomic Training is applicable to all computer users. Apply these office ergonomic guidelines to your computer set up in the laboratory environment. The training can be found on UC Learning Center. external site (opens in a new window)
Review the approved equipment listexternal site (opens in a new window) to assist you with equipment selection related to your computer set up.