Ergonomics

Reduce strain, improve posture and boost comfort

Ergonomics is about designing your workspace and your work habits to fit you. A well-designed environment supports posture, comfort and focus, reducing fatigue and preventing injury.

At the University of Washington, ergonomic health is an essential part of workplace wellness. Whether you’re working at a lab bench, an office desk or a home workstation, small adjustments can make a big difference in your daily comfort, energy and long-term well-being.

Why ergonomics matters

Ergonomics focuses on how your body interacts with your workspace, including how you sit, stand, type and move. When your workstation is aligned with your body’s natural posture, it reduces strain on muscles, joints and tendons.

Our physical environment also directly impacts mental performance. Discomfort or poor posture can lead to distraction, fatigue and even burnout over time. Ergonomic awareness helps maintain energy, focus and productivity throughout the day.

Small changes, big results

Most work-related discomfort develops gradually. Simple modifications, like monitor height, keyboard angle or chair adjustment can prevent pain and strain before they start.

UW Environmental Health offers free guidance and assessments for UW employees to evaluate workstation setup, both on-campus and in hybrid or remote settings. Their recommendations focus on posture, positioning and movement habits to support long-term health and comfort.

Ergonomic best practices

Set up your workstation correctly

Monitor: Position the top of your screen at or slightly below eye level.
Chair: Adjust height so feet rest flat on the floor (or on a footrest) and knees are at or slightly below hip level.
Keyboard & mouse: Keep elbows close to the body and wrists straight, with forearms parallel to the floor.

Alternate between sitting and standing

If possible, use a sit-stand desk or alternate positions throughout the day. Standing for short periods can improve circulation and energy, while sitting allows rest for the lower body.

Move frequently

No setup can replace movement. Stretch, walk or change position every 30–60 minutes. Even brief breaks can reduce tension and improve focus.

Adjust lighting and reduce glare

Natural light is best, but adjust screen brightness and angle to reduce eye strain. Consider anti-glare filters or repositioning your monitor.

Listen to your body

Discomfort is a signal. Numbness, stiffness or soreness are signs that your setup or posture may need attention. Small changes made early can prevent long-term injury.