Apple - Ergonomics - Back and Legs Solutions

Reduce the risk of developing back disorders by avoiding the common workplace factors that contribute to them.

Avoid	Common Causes	Common Solutions
Back bent	Monitor positioned too low or far away	Raise your monitor. Bring the monitor within 18-24 inches.
	Unable to touch type	Learn to touch type.
	Keyboard support restricts leg clearance.	Use a low profile keyboard support. Adjust the height of your keyboard support.
	Reaching for the phone or other office materials	Position the phone within easy reach. Use a phone headset. Arrange frequently used reference materials within easy reach.

Avoid	Common Causes	Common Solutions
Awkward Sitting Postures	Inadequate lumbar support from the chair	Use a lumbar cushion. Adjust your chair’s lumbar support. Use a chair that is the correct size for you.
	Arm rests interfere with work surface	Adjust or remove the arm rests.
	No foot support	Try to set up your work area so that your feet are on the floor. If necessary, use a foot rest.
	Vision	Position the monitor and reference materials within easy viewing distance
	Fatigue	Take breaks and change position often to avoid muscle tension and fatigue.

Avoid

Common Causes

Common Solutions

Awkward motions

Extended reach to reference items

Store materials within easy reach. Keep your elbows at your side.

Organize your desk top.

Position reference materials within easy reach.

Reaching for the phone

Position the phone within easy reach.

Use a phone headset.

Avoid

Common Causes

Common Solutions

Prolonged postures

Prolonged sitting

Stand up while talking on the phone.

Adjust your seating throughout the day. Get up and move around.

Take stretch breaks.

Vary your task to encourage changes in posture.

Minimize stress through regular exercise, good nutrition and relaxation.

Avoid	Common Causes	Common Solutions
Lifting and moving	Lifting boxes from the floor	Do not store items on the floor.
	Carrying boxes or equipment	Use proper lifting techniques. Get help or use a lifting aid. Use a cart.
	Carrying or traveling with portable computers	Pack light and check luggage when possible. Use luggage with wheels. Avoid over reaching, twisting or lifting over head.
	Pushing carts	Maintain caster in clean, operating condition. Match the casters to the floor type.