ӣ��Ӱ��

Monitor

• raise or lower your monitor so the top line of the text is at eye level
• move your monitor so the distance between eyes and monitor is approximately one arm's length
• use an in-line document holder to avoid turning your head when viewing documents

Phone

• avoid cradling the phone between your head and shoulder
• consider wearing a headset if you use the phone frequently
• place your phone on the side of your non-dominant hand to leave your dominant hand free for writing

Chair

• ensure area beneath desk remains uncluttered to allow room to move your legs to move and stretch
• adjust your backrest tilt and height to help support your back's natural curve
• adjust your chair height such that your feet are flat on the floor or fully supported by a footrest
• knees should be at hip level and thighs parallel to the floor to form a 90 degree angle
• leave a slight gap between the edge of the seat and the back of your knees

Keyboard and keyboard tray

• keep your elbows close to your body and bent at approximately 90 degrees with your forearms parallel to the floor
• wrists and hands should be in line with forearms
• keyboard should be in a neutral (even) or negative (sloping down) position
• keep shoulders and upper arms relaxed
• use minimum force when striking keys or gripping the mouse
• avoid resting wrists, forearms, or elbows on sharp edges

Mouse

• keep your mouse or pointing device close to your keyboard to avoid a long reach
• move your hand, wrist and forearm as a unit
• use short keys, keystrokes and custom settings to reduce your workload

Chair

• adjust your armrests so your shoulders hang down in a neutral (relaxed) position

Monitor

• position the monitor at right angles to the windows and with the screen vertical to reduce glare
• position the monitor away from direct overhead light
• use blinds and shades to control outside light
• adjust the brightness and contrast controls on your monitor so it is comfortable for you
• provide supplemental task/desk lighting to adequately illuminate writing and reading tasks while limiting brightness around monitors

• desktop should be arranged so that frequently used items (calculator, stapler, etc.) are within close reach
• ensure you have sufficient space to do both computer and paper work
• ensure the height of the desk is appropriate for you
  • if necessary, raisers could be mounted to increase the height
• ensure there is enough alley area between workstations if you are sharing an office space

• take breaks - your body needs to rest and recover
• taking a break doesn't always mean stopping work - changing tasks to different movement patterns can help (e.g. getting up to make a photocopy or making a phone call)
• change your position frequently - sitting in one position for long periods of time can impede your circulation
• pay attention to signs of pain or discomfort - ignoring these signs can lead to more serious injury and longer recuperative time

• automate pushing, pulling and carrying tasks by using mechanical rollers, conveyors or gravity feed systems
• use mechanical aids such as carts, dollies, lift trucks or pallet jacks
• avoid carrying wide or tall loads

• reduce the weight or size of the load
• maintain the wheels on carts in good working order
• where practicable, provide handles
• ensure that friction between the floor and the cart wheels is low
• keep the floor clean and free of debris
• wear appropriate footwear to enhance friction and minimize slippage between floor and shoes
• minimize the distances over which objects are pushed, pulled or carried
• use proper form and body mechanics for pushing, pulling and carrying

• whenever possible, try to push rather than pull - you can exert more power when you push, avoid wheels running over your toes and maintain better posture and visibility
• assume a lunge position with one foot in front of the other and knees bent to use your leg muscles rather than your arms and back
• get as close to the cart as possible and make sure you can keep your elbows close to your body
• when pushing, initiate the movement with the back foot; the handle should be between your elbow and hip
• when pulling, initiate the movement with the front foot; the handle should be between your hip and knee

• use light touch pipettes that require little force to activate and that fit comfortably in your hand
• use electronic pipettes with mixing devices if possible
• use multichannel pipettes for longer duration tasks
• use thin-wall pipettes tips that fit correctly and are easy to eject
• use minimal force when applying pipette tips
• clean pipettes regularly to prevent sticking and improve the quality of work
• rotate pipetting tasks with other laboratory tasks if possible
• take micro-breaks every 20-30 minutes to stretch your hand and arm muscles
• keep samples and instruments within easy reach
• adjust the workstation so your arms are not elevated and are close to the body
• use an adjustable lab stool when sitting at a lab bench
• use anti-fatigue mats when standing for prolonged periods of time

• position the microscope toward the edge of the workbench so you can sit in a more upright posture
• use adjustable or angled microscope stands and view pieces to avoid forward leaning
• elevate the microscope - this can also help you to sit up more and reduce bending or your shoulders and neck
• maintain a neutral spine
• use a chair that provides adequate back support, adjustable height and seat angle
• tilting your seat forward may reduce the need to extend head and neck while using a microscope
• use foot rests to ensure your feet are supported
• ensure adequate foot room under your desk / workstation
• take a micro-break every 20-30 minutes to stretch your back and neck
• use micro-breaks to rest your eyes and focus on far objects
• alternate using a microscope with other lab tasks when possible
• use television or computer screens when possible to avoid use of eyepieces

• use anti-fatigue floor mats if you stand for long periods
• use a chair that provides adequate back support, adjustable seat angle and height
• adjust your chair so your bellybutton is level with the height of the work surface
• ensure adequate room under your work area to stretch your legs
• avoid resting your forearms on hard edges - pad the edges or wear elbow pads
• position your work supplies as close as possible
• place equipment on approved turntables for easy retrieval
• alternate working at the bench or cabinet with other duties
• take micro-breaks every 20-30 minutes to stretch your muscles and relieve your forearm and wrist pressure

• use plastic vials with fewer threads
• use small pieces of foam similar to the type used on pencils and pens to prevent soreness on the fingertips, where fingers and forceps articulate
• practice using the forceps between the 1st and 2nd digits instead of using the thumb and first digit
• alternate between the two positions to reduce the use of the thumb - the thumb is used repetitively with almost every job task performed in the laboratory
• tilt storage bins toward the worker to reduce wrist flexion while reaching for supplies
• encourage micro-breaks and hand exercises

Our loaner desks are typically smaller than a desk you might purchase on a permanent basis. This allows for easier relocation across campus and easier installation, particularly when the regular desk remains in the office. A broader range of sizes are available for order if your department chooses to make a purchase.

Most of these desks do not include keyboard trays as the desk may be adjusted for an ergonomic keyboard height. Our inventory follows, subject to availability:

• 1 medium desk (29 x 46)
• 1 small desk (23 x 34)

No keyboard tray:

• 1 large desk (23 x 58)
• 1 small desk (23 x 36)
• 6 small desks (23 x 34)