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Reducing Risk of Musculoskeletal Disorders: Posture at Your Workstation

Proper posture reduces strain on soft tissues. When you're in neutral position, your bone structure supports you and provides a stable base to move from. As a result, your movements carry more power, and muscles and tendons don't need to work overtime just to keep you upright. To stay close to neutral, try the tips below.

Woman sitting at workbench with feet flat on support. Work is on angled board.

Face your work. If you need to change direction, move your whole body instead of twisting.

Position yourself so you don't have to stretch or slouch to reach your materials. You should be able to move your forearms straight out from your body to work.

Grasp with your whole hand instead of with just your fingers.

When seated, keep your feet flat on the floor or on a foot support. When standing, put a foot up on a ledge or stool to take pressure off your back.

Clear away clutter between you and your work.

Wait for items on an assembly line to reach you. Don't stretch to meet them.

Use task lighting so you don't have to lean over to see your work.

Use a magnifying device to protect both your eyes and your posture if you work with small items.

Tilt the angle of your work, not your head and neck.

Keep your wrists as straight as possible. Avoid twisting your wrists too far to either side or too far up or down.


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