Office Ergonomics

Keyboards and Mice

You may see curved / wavy keyboards or slanted mice. These are intended to promote a relaxed and natural upper limb (shoulder, arm, forearm, wrist, and hand) positions (not requiring bent wrists, clenched hands, internal rotation of the arm). 

Chairs 

Chairs advertised as being "ergonomic" general are referring to the chair's adjustability features. Refer to this Chair Adjustability Features guide for instructions on how to adjust your chair and what to look for when sourcing one. 

Desks 

Desk height is an important aspect of an ergonomically sound workstation. While height-adjustable / sit-stand desks are beneficial, they are also expensive. Cost effective methods such as desk adaptors, keyboard trays, footrests, and so on should can also be explored. 

Please note, the Health and Safety office will not provide recommendations regarding the necessity of sit-stand workstations. 

Monitors

Monitors come in various sizes, shapes, have various adjustability features such as tilt, height, and rotation, and advertise various lighting options. While all of these features may be beneficial, basic and standard monitors are often adequate. Use the number and size of screens needed to make work efficient. Height can be adjusted with cost-friendly options like stands or platforms (books, boxes). 

Wrist Rest/Pads

If you are experiencing wrist pain, carpal tunnel symptoms, tingling in the hands, and so on, the first solution that might come to mind is using a wrist rest for typing or using a mouse. 

However, these supports can often exacerbate the issues. Sometimes, these symptoms can originate from resting the soft tissue of the wrists on the edge of a work surface, therefore putting pressure on the nerves, tendons, and vasculature travelling into the hands. While softer, wrist pads also introduce compressive forces on the wrist. 

Instead, aim to rest the carpal bones (in the base of the palm) on the work surface. Keep your keyboard and mouse close to the edge of the desk. 

Footrests 

If your desk is too high, raise your chair to maintain good upper body and limb posture. Footrests can be used to make up for the raised chair height. Some footrests have height adjustability features themselves, or tilt back and forth. Cost friendly options like boxes or books can also be used. 

Blue Light 

Blue light is emitted from the sun, but also from digital screens and LED lights (phones, laptops). Research into the impact on headaches, eye strain/damage etc. is inconclusive. If you are concerned about blue light, it is recommended to perform individual research and consult with a doctor/optometrist. 

Consider experimenting with the various colour and intensity settings on your screens. Most monitors have various options (reading, gaming, low-intensity, etc.). Find what is comfortable for you. 

The effectiveness of blue light glasses is controversial. If you are considering using them, it is recommended to perform individual research or consult with a doctor/optometrist.