Common Symptoms

Your posture and positioning at the computer can impact your risk of musculoskeletal injury. The chart below provides helpful tips to improve comfort at your computer workstation; click on the links to take you directly to your area of concern in the Ergo Your Office Guide.

Follow up with your Health Care Provider; your symptoms may be caused by factors other than your workstation and/or you may need other treatment.

Eye Strain

Monitor

  • Monitor height, distance, font size and brightness can contribute to eye strain if not set properly.
  • Remember to look away from the computer, 20 seconds every 20 minutes

Neck

Monitor

  • Monitor height, distance and font size will dictate your head posture.

Phone

  • Avoid cradling the phone between ear and shoulder

Mobile Computing

Stress/workload

  • Check if you tense your upper shoulders/neck when under stress
  • Use a stretch prompter* to remind you to take micro-break &/ relax your shoulders & neck

Shoulder(s)

Mouse

  • Keep your mouse close to you
  • Alternate using your mouse on the right and left

Mobile Computing

  • Check your arm position when using your mobile devices
  • Use a wheeled laptop bag or double strap backpack

Forearm

Keyboard/
Mouse

  • Check if your keyboard or mouse are positioned too high
  • Avoid carrying heavy bags

Wrist/Hand/Finger/Thumb

Keyboard

  • Try to keep a neutral (fairly straight) wrist posture when typing

Mouse

  • Avoid the death grip on the mouse and take your hand off the mouse when waiting for the computer to respond
  • Alternate using your mouse on the right and left and/or use keyboard shortcuts

Mobile Computing

  • Be careful of your wrist posture when holding your tablet or smartphone
  • Make frequent positional changes

Back

Chair Height, Seat pan or Backrest

  • Check your positioning in your chair
  • Use a stretch prompter to cue you to check your posture & to make positional changes