Move your body!

  • Vary your position often, our body is made for movement.
  • Work standing up. If you don’t have an adjustable desk, use the ironing board as your worktable.
  • Get up and walk around when you’re on the phone.

Proud posture!

  • Don’t be a slouch (C spine). Good posture prevents fatigue and pain and benefits your health. 
  • Sit like a horse-rider (S spine), in a balanced upright posture with your head on your shoulders.
  • Use a small pillow to support the lower back and maintain the neutral spine position.

Don’t drop your head!

  • Place your computer and tilt the screen so you can see it without bending your neck.
  • When looking straight ahead the top of your screen should be at eye level. 

Support your arms!         

  • Work with upper arms close to the body and place the keyboard/mouse within easy reach.
  • Rest your forearms on the table or other surface. The surface should be at elbow height to support the weight of your arms and keep shoulders in relaxed position.
  • If the table is too high and pushes up your shoulders → sit on a pillow.
  • If you are sitting on the sofa → use pillows to support your arms.

Don’t be dazzled!

  • Enjoy the spring sun, but don’t let it dazzle you or create reflections on your screen.

Take a break!

  • Take micropauses every 20 minutes: raise your head, take your hands off the keyboard, breathe deeply, and move your shoulders. 
  • Take a break for exercise. Physical activity is good for both your body and brain.

Want to learn more? Register for our ergonomics webinar with Malin Eriksson on June 16 at 10.00 CEST.

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