tray, or desk/table to achieve the 

"neutral position" of a straight hand: wrist: forearm

Keep upper and lower ar

ms at a 90 degree 

angle to each other

Position mouse as closely to keyboard 

as possible to minimize reaching 

and twisting

adjust to maintain an erect sitting posture

Ideal chairs can be easily raised or lowered, and have 5 wheel legs for safety

Keep feet planted firmly on 

floor or footstool to counterbalance forces on 

lower back

 or - if not possible - use a foot stool Keep thighs parallel to floor Ensure leg clearance from table or keyboard tray to avoid bumps, scratches, pinches,

 and torn clothing

Top of monitor screen 

at or slightly below the eye horizon

Comfortable, non-straining distance to read monitor (typically 15-30 

inches)

Adjust brightness, contrast, and color to comfortable levels

Avoid glare by positioning away 

from windows and direct lights

Keep written work materials propped up near monitor screen

the neck aligned with the spine (neutral - not bent or thrust forward), back relaxed but supported, shoulders relaxed (not hunched or rounded), elbows close

to the body and bent at an angle

between 90 and 120 degrees, and

wrists and hands straight (not bent

or turned).  If you use a laptop

frequently, optimize your home or

office laptop workstation to

promote such an ergonomicposture.

in your carrying case by removing unnecessary items, such as drivers, battery packs and cables.Carry your laptop in a wheeled case or a backpack with wide, padded shoulder straps and a sturdy hip belt. If this doesn’t appeal to you,switch hands or shoulders frequently when using a carrying case with a handle or shoulder strap.When carrying files, binders, and additional items, consider putting them in a separate case to balance the load.

Eliminate the need to carry your laptop by using portable media storage (memory stick, flash cards) or by using a virtual portal.

There are two ways to achieve this:

1.

If the desk and chair are both adjustable, adjust the chair so your feet are flat on the floor then adjust the desk so your arms are parallel to the floor

2.

If only the chair is adjustable, adjust it so your arms are parallel to the floor, then find something your feet can rest firmly on (a wedge of wood or phone book/s will do)