• Feet firmly planted on the floor or footstool.
• Knees between 90 - 110 degrees (downward angle) and enough space for you to stretch out your legs.
• Arms between 90 - 110 degrees (downward angle) and as close to your body as possible.
• Wrists and arms in line with each other.
• Rest your back completely against the backrest.
• Adjust the lumbar support to fit into the natural curvature of your lower back.

These principles can be adopted when working with a computer, pipette or a microscope.

Your back is composed of three natural curves that form an S-shape and when these are properly aligned, ears, shoulders and hips are in the same plane. To avoid ergonomic-related risk factors: 

• Use a chair that provides good back support and sit against the back of the chair.
• If your feet dangle, lower the chair or adjust the foot ring. Getting a footrest is also a good option.
• If you're slouching, tilt the seat forward or use a seat wedge when working in a forward posture.
• Always try to work at a bench cut out; Cut outs can help workers get close to their work while sitting against the back of their chair.
• Use supportive shoes and anti-fatigue mats if required to stand for long periods.
• Keep frequently used trays and supplies within close reach.

Contact stress is when a hard surface reduces blood flow to the area that's in contact with it. These are the instances that are commonly seen in a work environment:

1) Standing on a hard floor for prolonged durations: Use an anti-fatigue mat or shoes made for prolonged standing.

2) Arms/elbows on edge or hard surfaces: Use padded forearm rests or Gel pads for elbows.

3) Sitting on a hard surface: Sit on a cushion that doesn't significantly increase your sitting height. (refer to lab seating FAQ below).

• Use adjustable keyboard platforms under lab benches that accommodate use of the mouse beside the keyboard like keyboard trays paired with a height adjustable desk.
• Place monitor such that the monitor is an arm's length away and the top of the screen is at eye level. This allows the eyes to gravitate naturally toward the center of the screen.
• If you read paper documents for work, use a document holder placed adjacent to and in the same plane as the computer screen
• Take mini breaks of 3 to 5 minutes for every 20-30 minutes of keyboarding or mouse work. These breaks can be spent doing mild hand exercises or stretches.
• Switch from computer keyboarding to pipetting activities (or vice versa) only after an adequate break (at least 15 minutes) to allow the hands to recover.

• Elevate chair rather than extending hands to use pipette.
• Do not twist or rotate your wrist while pipetting.
• Alternate hands or use both hands to pipette and hold it with a relaxed grip.
• Use low profile tubes, solution containers and waste receptacles.
• Select a lightweight pipette, properly sized for your hand.
• Use pipettes with finger aspirators and thumb dispensers to reduce thumb strain.
• Use latch-mode or light touch models or electronic pipettes for repetitive pipetting wherever possible.
• Take a 1-2 min break after every 20 minutes of pipetting.
• Use Anti-fatigue mats when standing of prolonged periods of time.
• Use a height adjustable desk if you notice yourself bending your neck when pipetting while standing.
• Shift your weight often when standing to work. Use a stool or shelf to prop up a foot to relieve pressure on their back.
• To avoid contact stress to your elbow, use soft padding on your desk or you can also use elbow pads.

• Keep elbows as close as possible to your sides.
• Adjust chair, workbench, or microscope as needed to maintain an upright head position.
• Elevate, tilt or move the microscope close to the edge of the counter to avoid bending your neck.
• If you notice yourself resting on hard edges, either pad your forearms with foam pads or pad the hard edges.
• Use adjustable eyepieces or mount your microscope on a 30-degree angle stand for easier viewing.
• Spread microscope work throughout the day and share it with several people, if possible.
• Take short breaks. Every 20 minutes, close your eyes or focus on something 20 ft away for 20 sec. Every 30-60 minutes, get up to stretch and move.

• Keep your shoulders relaxed and elbows close to body when working.
• Avoid over-reaching to use instruments and work materials.
• Use padding and tubing to reduce pressure and force when working. For example, use rubber tubing or forceps to increase diameter and reduce pinch force. Soften sharp edges on work surfaces with padding.
• Use thin, flexible gloves that fit properly to decrease pinch and grip forces when working.
• Alternate how you hold objects like forceps. To vary the task, you can alternate the fingers you hold the forceps with.

• Place first aid within reach for everyone working in the lab taking into account various individual's heights
• Perform all work 6 inches inside the hood.
• Position work supplies in their order of use, with those most frequently used near the front of the hood, but not closer than 6 inches from the face of the hood.
• Place equipment on approved elevated turn tables for easy retrieval.
• Use diffused lighting to limit glare.
• Take short breaks to stretch muscles and relieve forearm and wrist pressure.
• Adjust chair/stool to a height that allows the shoulders to relax without shrugging.