Carrying

Keep objects you are lifting or carrying close to your body.

• The farther the object is from your body, the greater the strain.
• Slide objects close to you, or step toward them, before lifting.

Working

Work with your upper body as close to upright as possible, and minimise twisting.

• Work with loads between waist and shoulder height; keep loads off the floor where possible.
• For low-level work, bend your knees, squat or kneel, or consider a longer-handled tool.
• Move your feet or swivel your chair instead of twisting at the waist or neck, so that what you are handling or looking at is always in front of you.

Neutral spine

Maintain the natural inward curve of your lower back.

• This curve tends to flatten when you bend or sit, which increases the strain on your lower back.

Injury prevention

Unexpected movements are more likely to cause injuries than deliberate movements.

• Keep walking surfaces clear and take care to avoid slips, trips and falls.
• Make sure objects you are moving do not shift during transport.
• Proper storage minimises injuries from sudden movements to catch falling objects.

Footrest

Use a footrest for prolonged standing.

• A footrest about 8 inches (20 cm) high can help you avoid static postures.
• Vary your standing posture by shifting your weight from both legs to one, then the other.

Take breaks

Frequent short breaks are better than infrequent long breaks.

• The most important factor in injury risk is not the total time spent on an activity, but how long you do it continuously without interruption.
• Doing an activity for two hours all at once carries a higher risk of injury than doing the same two hours in shorter segments, alternated with less tiring activities. Strained muscles heal if given time, and the time they need depends on how long they were strained. Once discomfort occurs, muscles take much longer to recover.

Active rest

A rest break doesn’t mean that no work can be done.

• Switch to a task that puts less strain on that muscle group.
• Alternate sitting and standing tasks, or do some stretches.
• Alternate tasks that involve a lot of bending with tasks that use more upright postures.
• Use different muscle groups for the task (for example, your right hand instead of your left).
• When standing in one spot for long periods, vary your posture by placing one foot on a footrest.

Extra care

Take extra care and warm up at high-risk times.

• After a day off, first thing in the morning or after waking, after breaks, or after long periods of inactivity.
• After sitting or driving — the combination of sitting and vibration is especially hard on the back.

Chair

• Your chair should let you sit straight, with your arms relaxed at your sides and your hands and wrists at a 90° angle to your keyboard or desktop (the chair should have short, adjustable armrests).
• Set the height of your chair so your thighs are horizontal to the floor and your feet rest flat. If your feet don’t reach the floor, use a footrest.
• There should be enough lumbar support to keep your back straight, with a slight lean of approximately 100°.

Keyboard and mouse

• Keep your shoulders relaxed, your arms horizontal in front of you, and the mouse within easy reach.
• Keep your wrists straight and flat, not bent up or down.
• Your keyboard should be fairly flat, or on a negative slant.
• Consider a keyboard tray to help keep your hands and arms in a neutral position.
• Use a light touch on the keys; try not to pound, even with a deadline just moments away.
• Keep your mouse as close to your keyboard as possible.

Monitor and workstation

• Position your workstation to avoid glare from windows or overhead lighting.
• Your monitor should be perpendicular to any window.
• Line up your eyes with the upper third of the screen, about 55 to 65 cm (22–26 inches), or an arm’s length, away.
• Adjust the brightness of your screen to your comfort level on a regular basis.
• Keep ambient lighting low and add task lighting as needed.
• Keep your screen and eyeglasses clean.

Telephone and gadgets

• Keep your phone and any other gadget you use regularly (calculator, stapler) within 25 cm (10 inches) of you.
• Don’t cradle your phone on your shoulder while using the computer. When multi-tasking, hold the phone in one hand and the mouse in the other, or use a headset or speakerphone.
• If you refer to documents as you work on the computer, use a document holder set close to the monitor.

Laptops and road trips

• If you are carrying more than 10 pounds (about 4.5 kg), use a wheeled carrying case or a backpack with padded straps.
• Try to get a bulkhead or exit row seat (more room) so you are more comfortable working on your laptop.
• Avoid screen reflection by lowering the window shade and overhead light.
• Adjust your chair height and laptop in your hotel room or conference room. Your arms should stay at a 90° angle to your laptop.
• Use a phone book or briefcase as a footrest, and avoid positions that strain your neck.