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The Ergonomic Equation

How ergonomics adds up to working comfortably

Feeling just as good at the end of your workday as when you walked through the door starts with three basic elements that make up the ergonomic equation: Neutral posture + voluntary motion + rest.

Neutral posture
  • Feels natural and comfortable
  • Uses less energy
  • Puts minimal stress on your body
Voluntary motion
  • Less tiring than remaining in one position
  • Helps you feel more alert and balanced
  • Improves blood circulation
Rest time
  • Take quick, regular breaks
  • Engage in light exercise/stretching
  • Remember to relax eyes, wrists and hands
Ergonomic Equation graphic

Comfortable Computing

Together, these elements contribute to a holistic view of wellness that supports happy, healthy employees. That means less pain at the end of the day, fewer nagging injuries and razor-sharp focus to own every task. Ready to learn more?

Ergonomics tips

You will help your eyes, arms, shoulders and neck feel better if you pay attention to your monitor and keyboard placement. These tips should help! Get more ergonomics information that’s easy to use at ComputingComfort.org.

General tips

  • Use a comfortable, adjustable chair and make adjustments as you change postures.
  • Rest your eyes by occasionally focusing on an object 20-plus feet (6 m) away.
  • Stand and stretch your back and arms from time to time.
  • Give your neck a break by positioning your screen or work materials directly in front of you to avoid turning your head so much.
  • Even if your workstation set-up correctly, you still can get tired from staying in the same position for too long—so don’t forget to move every 30 minutes if possible.
General Ergonomic tips graphic

Monitor tips

  • Adjust the monitor height so that the top of the screen is at—or slightly below—eye level.
  • Your eyes should look slightly downward when viewing the middle of the screen.
  • Position the monitor at least 20 inches (51 cm) from your eyes—about an arm’s length distance. If your screen is larger, add more viewing distance.
  • Keep glare down by adjusting the screen position.
  • Maintain the distance between your screen-scanning eyes and your screen by tilting the monitor back 10° to 20°
  • If you wear bifocals (we’ll never tell!), lower the monitor below eye level and turn your screen upward, tilting it back 30° to 45°.
Monitor tips graphic

Keyboard tips

  • Make the center of the keyboard level with the height of your elbow.
  • Tilt the keyboard back 10° so that your wrists stay flat.
Keyboard tips graphic