Ergonomics and Remote Work

• Complete Healthy Working, the online ergonomic training, available on the LMS website (search "health office ergonomics). 
• Troubleshooting: If you have issues accessing the module, click on "Report a Problem" and check through the common solution suggestions. If these do not resolve the issue, submit a ticket for support assistance (https://support.learning.ucsf.edu/kbase/).

• Use a chair with back support. A task chair with adjustable seat height is preferred to allow comfortable and neutral sitting postures.
• For a kitchen or dining chair, insert a seat cushion or roll up a towel to create lower back support.
• Avoid soft seating (couches/recliners) that encourage slouched postures. If you must sit on a soft surface for part of the work day, incorporate movement and standing breaks to allow muscles time to recover and reset.

• Create space at a desk or table that can be dedicated for computer use. Avoid sitting on a bed or couch. 
• The work surface height should be at or slightly below elbow height, to allow for relaxed shoulders and arms while typing and mousing. 
• If this is not the case and your work surface does not match your seated elbow height, you can try some creative solutions:

1. Work Surface Is Too High: Elevate your sitting height by using pillows/cushions on the chair and a box as a footrest support.
2. Work Surface Is Too Low: Uses boxes, books, etc. to elevate your keyboard and mouse height.

• To alternate postures and incorporate movement into your day, consider creating a standing height computer workstation. Creative solutions can involve kitchen counters, ironing boards, dressers, boxes, etc. - just make sure your are able to work in the neutral postures outlined above. 

• Using an external mouse and keyboard is the minimum recommendation. This allows the laptop screen to be elevated to eye level. Also, the small footprint of a laptop keyboard poses ergonomic posture issues that can lead to discomfort even with short duration use.
• Those who must work off a laptop directly should take more frequent periodic microbreaks to avoid prolonged typing on the small laptop keyboard.

• For visual comfort, use an external mouse and keyboard (minimum recommendation) and elevate the laptop screen to eye level with books, boxes or reams of paper.
• Connect your laptop to an external monitor whenever possible. If you do not have a monitor at home, discuss bringing your computer monitor home with your manager. 
• The upper portion of the computer screen should be aligned to seated eye height.
• Position the screen at a comfortable reading distance; typically 18”-30” away.

• Place paperwork in front of you to avoid twisted neck postures when viewing.
• Prop paperwork up at an inclined angle to avoid having to look down at paperwork.
• Consider using a clipboard to write on hardcopy paperwork versus twisting or reaching to write on a table/desk surface.

• Use a headset, headphones, speakerphone, or computer audio when on calls to avoid compromised neck phone cradling posture and reduce the need to grip the phone for prolonged periods of time.
• If you must lean forward to hear phone or computer audio, consider using a headset/headphones to allow neutral postures while listening and working on the computer.

• Ensure that the work area is adequately lit with room and/or task lamp lighting. Poorly lit environments create eye strain risk.
• Avoid glare from windows and direct light that can cause viewing discomfort. Position your laptop and/or monitors at a 90-degree angle from any windows.

• Take frequent periodic short duration breaks as opposed to infrequent longer breaks.
• Use water/snack and stretch breaks to avoid long periods of stationary posture.
• Don't forget to take visual breaks as well to reduce eye strain (Ex: 20-20-20 Rule).

CtrlWORK Ergo Break Software

An option available to improve break compliance is using our licensed CtrlWORK stretch break software program. Included below are instructions to install the software. *Important Note: We have a limited number of licenses; please only download on one computer per user.

NEW USERS

Please follow the steps below to properly install the CtrlWORK Break Software as a new user:

1. Call IT: 415-514-4100
2. Open the link and have IT follow the steps to download and install the software: https://customer.efficiencysoftware.com/uc/exe/CtrlWORKSetupUCU.exe
3. If prompted to reactivate the license, download the new license key here and save it to your computer. Do not rename the file differently from its “data.key” name and remember where you saved it!
4. Once saved, select "Activate" in the bottom left corner of the activation prompt and open the saved data.key file. CtrlWORK should now be active.

REINSTALLATION

Please follow the steps below to reactivate the CtrlWORK Break Software if you are prompted to do so:

1. Click this link to download the reactivation key file (data.key). Save it to your desktop or other location of your choice. Do not rename the file differently from its “data.key” name and remember where you saved it!
2. Open the CtrlWORK Break Software program (if the program is no longer on your computer, it can be re-downloaded here).
3. Once opened, you will receive a prompt stating the license has expired. Select “Activate” in the bottom left corner and open the saved data.key file. CtrlWORK should now be active.

USER MANUAL

The link below leads to the most current downloadable user guide for the CtrlWORK stretch break software program:

https://www.bakkerelkhuizen.com/productsupport/software/ctrlwork/manuals/

The user guide has information regarding accessing the user settings to customize the CtrlWORK break software.

Downloadable instruction handout:

Ctrlwork Ergo Break software installation & activation