Healthy Ergonomic Tips

Ergonomic evaluation services are offered completely free of charge to all RESIG member districts.

Ergonomic evaluation services are available for non-member districts but fees may apply.

Adjusting Your Workstation

The design of your workstation is critical. A well designed and properly adjusted workstation that is appropriate for your size and the way you work helps you to be more productive and feel less fatigued.

Adjusting Chairs
For The User

Chairs should be adjusted to fit the user. Lower the chair seat until your feet rest on the floor or use a footrest. Adjust the backrest for better lumbar support. Adjust chair armrests, in/out or up/down or remove armrests if they are not used. Use the chair adjustment functions to create a better fit.

Keyboard & Mouse Adjustments

Use an adjustable keyboard or mouse tray, or adjust your chair height: Retract the keyboard support legs to keep the keyboard flat. Move closer to the equipment or move the equipment closer to you. The proper keyboard/mouse height is reached when you keep your wrists straight and bend the elbow at 90 degrees or slightly greater.

Computer Monitor Position

Position the monitor in alignment with you, your keyboard and your mouse. Adjust the height so that the top written line is about 1 inch below your horizontal gaze. *this can differ depending on single or bifocal lenses. Viewing distance is typically between 16 to 30 inches away from you. Keep your screen clean to help with eye fatigue.

Use specialized equipment to
reduce the risk factors, such as:

  • A headset for your phone.
  • A headset for your phone.
  • A document holder.
  • A wrist rest.
  • The “buddy” system to help with lifting tasks.

Take extra care to
reduce physical strain:

  • Take a “micro pause” by standing up and stretching or changing positions frequently.
  • Use whole aim movements when keying or mousing. Don’t rest your wrists and move just from your wrists.

Specific Risk Factors

The more risk factors that are present in a job, the greater the danger of incurring an injury.

Awkward postures

These place additional stress on the body and make it more susceptible to injury. Examples include prolonged work over shoulder height, repeated bending or twisting of the wrist, knees, or hips; performing jobs with the back bent or twisted rather than straight.

Forceful exertions

Vigorous exertions place more stress on muscles, tendons, ligaments, and joints. Examples of factors that increase force requirements include using only the index finger and thumb for pinch grip and not the whole hand and also speedy movements.

Repetitive motions

Take micro breaks to reduce the risk of repetitive motion injury.


The longer a person is exposed to repetitive stress or other risk factors the greater the increase in the risk of fatigue.

Contact Stresses

Constant body contact with hard or sharp objects may cause soft tissue damage, affect nerve function and impede blood flow if objects are not padded or rounded. Examples include resting an arm on the edge of a desk.


This includes both localized and whole body vibration. An example would be stress from the vibration and torque of power tools.

Contact Our Ergonomic Advisor Today!

Kelly L. Cook, CPDM, CEAS
Senior Return To Work Specialist & Ergonomic Advisor
(707) 836-0779 extension 108