Ergonomics

This position often requires you to slouch down and jut your head forward to see the screen, loading your cervical spine with dozens of extra pounds of pressure. If you do need to work without a desk, try propping the laptop on your computer bag or briefcase to elevate the screen.

The ideal laptop height and angle lets you view the screen easily without bending or rotating your neck. Elevate the laptop a few inches above your desk, placing it on a stable support surface, such as a laptop stand or a stack of thick books. Your eyes should naturally hit the top third of your screen when you look straight ahead.

When you work on a laptop for an extended period of time, it is recommended to do one of two things:

• Use an external keyboard and mouse and properly position your laptop screen at eye level or
• Use an external monitor at eye level and position your laptop keyboard at a height that allows your shoulders and arms to relax. Your elbows should be at a 90-degree angle, tucked close to your body, and your wrists should be in a neutral position when typing. This posture helps keep you from rounding your shoulders and pulling your neck muscles.

While laptops are designed to be portable and easy-to-use, be sure that your laptop’s screen is big enough for your needs. A smaller screen may cause you to strain to see text and objects. If you find yourself hunching forward to read from your screen, you can also increase the font size.

If you have to raise your chair to position your arms and wrists comfortably, check to see how your legs are angled. Your feet should be flat on the floor, and your knees should be at an even height with your hips. If your hips are too high or your feet don’t reach the floor, use a step or block to support the bottom of your feet. This can help you maintain a neutral lumbar spine and reduce strain on your lower back.

 The type of chair you sit in while using your laptop is critical. Any office chair that is fully adjustable and has lumbar support may work, but you need to be sure to set it up correctly. Remember to sit all the way back in the chair so when you rest against it, the lumbar support is helping to maintain the natural curve in your lower back. As for your neck and head position, your ears should always be above your shoulders, not in front. If you don’t have a good chair, add pillows for back/leg support or to create a seat cushion.

For people who spend long hours working on laptops, try to spend an hour or two each day using your laptop while standing rather than sitting in a chair.

Set a reminder on your phone to take a brief break. Get your eyes off the screen and let them rest on something in the distance. You can do simple stretches at your desk, such as stretching your neck, shoulders, arms, and legs.

Leave your desk to walk around to get your blood flowing and muscles loose. If it is not possible to walk, at least stand, stretch and move. You can also use the 20-20-20 technique which means:

• Every 20 minutes on screen time
• Look away for ≥20 second
• At something ≥20 feet away

Community Wellness @ MIT Health: Live Better in Your Body (at-home video)

Nancy Bellantoni, Roll+Restore Instructor, has created an at-home video you can watch and follow along to at your convenience. Release tension using roller balls and blocks (or books and tennis balls). Learn more.

Also, catch weekly Unwind Sessions on Tuesdays and Thursdays as a live, virtual opportunity to take a break. Community Wellness offers a Noon Unwind Session and a 5PM Unwind Session. Both sessions are free and open to the entire MIT community.

MIT Recreation Stretch Break Resources

• 8 Stretches to do for a study break/work break [Blog]
• Recovery Break from Home: 10 minute stretch break [Blog]
• Home Workout That Counters the Negative Effects of Sitting

 While standing, adjust the height of the chair so the highest point of the seat is just below your kneecap. This should allow your feet to rest firmly on the floor when seated. If you feel pressure near the back of the seat, raise you chair. If you feel pressure near the front of the seat, lower your chair. The goal is to evenly distribute your weight.

 When sitting, adjust the height of the backrest so the lumbar pad supports the natural curve of your lower back (lumbar curve). The tilt of the back support should allow you to sit with your upper body slightly reclined (110 degrees is usually recommended).

 Armrests can provide support for the upper part of your forearms, thereby reducing the stress on your shoulders and back. Also keep in mind that soft armrests will minimize contact stresses on your elbows.

 The top of your work surface should be at your elbow height. If your work surface cannot be lowered or raised to accommodate your elbow height, you can raise your chair and use a footrest. The footrest should be large enough for both feet. If necessary, a keyboard tray can be used to bring the keyboard and mouse to elbow height.

 As a general rule, it is best to move the monitor as far away as possible and increase the size of the font. The monitor should be positioned directly in front of you with the top of the monitor just below eye level. The monitor should also be tilted 15 degrees for proper accommodation of the eye.

Choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed.

Under the desk, make sure there is enough clearance for your knees, thighs, and feet. If the desk is too low and cannot be adjusted, place sturdy boards or blocks under the desk legs. If the desk is too high and cannot be adjusted, raise your chair. If your desk has a hard edge, pad the edge or use a wrist rest. Do not store items under your desk.

Use a footrest if your chair is too high for you to rest your feet flat on the floor or the height of your desk requires you to raise the height of your chair. If a footrest is not available, try using a small stool or a stack of sturdy books instead.

Place your mouse within easy reach and on the same surface as your keyboard. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. Use keyboard shortcuts to reduce extended mouse use. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it.

Place the monitor directly in front of you, about an arm’s length away (between 18 and 30 inches). The top of the screen should be at or slightly below eye level. This allows the eyes to gravitate naturally toward the center of the screen. The monitor should be directly behind your keyboard. Place your monitor so that the brightest light source is to the side. Use a document holder placed adjacent to and in the same plane as the computer screen.

Keep key objects such as your telephone, stapler or printed materials close to your body to minimize reaching. Stand up to reach anything that cannot be comfortably reached while sitting. If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck.

Poor posture may lead to pain and cumulative trauma disorders (CTDs). Use the following ergonomic tips to avoid ergonomic-related risk factors:

• Use a laboratory chair that provides good back support.
• Sit against the back of the chair, not on the edge.
• Lower the chair or adjust the foot ring or get a footrest.
• Tilt the seat forward or use a seat wedge when working in a forward posture.
• Adjust the position of work, work surface, and the chair so that you sit in an upright, supported position.
• Always try to work at a bench cut out (cut-outs can help to get close to the work while sitting against the back of your chair).
• Use supportive shoes and cushioned mats if required to stand for long periods.
• Keep frequently used trays and supplies within close reach.

• Keep your shoulders relaxed and your elbows close to your sides when working. Avoid reaching to use instruments and work materials.
• Maintain neutral wrist and arm postures when working; work with your wrists in a neutral or straight position as if you were shaking hands with someone.
• Avoid repetitive or forceful twisting and turning motions (e.g., opening valves or adjusting microscopes).
• Select equipment and tools that are the right size for your hands.
• Use thin, flexible gloves that fit properly.

• You should vary activities, change your position, and take short breaks every 20 minutes to rest muscles and increase blood circulation.
• Shift your weight often when standing to work. Use a stool or shelf to prop up a foot to relieve pressure on your back.
• Alternate how you hold objects like forceps. To vary the task, you can alternate holding with the thumb and index finger, and with the index and middle fingers.

• Elevate chair rather than reaching up to pipette.
• Do not twist or rotate your wrist while pipetting.
• Alternate hands or use both hands to pipette.
• Hold the pipette with a relaxed grip.
• Use electronic pipettes or light touch models whenever possible.
• Use minimal pressure while pipetting.
• Use a light amount of force or two hands to change tips.
• Use low profile tubes, solution containers and waste receptacles.
• Select a lightweight pipette, properly sized for your hand.
• Use pipettes with finger aspirators and thumb dispensers to reduce thumb strain.
• Use latch-mode or electronic pipettes for repetitive pipetting.
• Take a 1-2 minute break after every 20 minutes of pipetting.

• Sit close to the work surface.
• Avoid leaning on hard edges.
• Pad forearms and edges.
• Keep elbows close to your sides.
• Adjust chair, workbench, or microscope as needed to maintain an upright head position.
• Elevate, tilt or move the microscope close to the edge of the counter to avoid bending your neck.
• Use adjustable eyepieces or mount your microscope on a 30° angle stand for easier viewing.
• Keep scopes repaired and clean.
• Spread microscope work throughout the day and share it with several people, if possible.
• Take short breaks. Every 15 minutes, close the eyes or focus on something in the distance. Every 30-60 minutes, get up to stretch and move.

• Remove unnecessary supplies from the work area.
• Perform all work 6 inches inside the hood.
• Position work supplies in your order of use, with those most frequently used near the front of the hood, but no closer than 6 inches from the face of the hood.
• Place equipment on approved elevated turntables for easy retrieval.
• Use diffused lighting to limit glare.
• Take short breaks to stretch muscles and relieve forearm and wrist pressure.
• Adjust laboratory chair or stool to a height that allows the shoulders to relax.

• Use adjustable keyboard platforms under lab benches that accommodate the use of the mouse beside the keyboard.
• Where possible, position computer workstations in corners or other areas away from doors, entrances, and passageways.
• Take mini-breaks of 3 to 5 minutes for every 20- 30 minutes of keyboarding or mouse work. These breaks can be spent doing mild hand exercises or stretches.
• Do not switch from computer keyboarding to pipetting activities (or vice versa) without an adequate break (at least 15 minutes) to allow the hands to recover.