Laboratory Workstation Set-up

We often think about the ergonomic set up of our computer workstation but rarely carry that same thought process over when performing laboratory tasks. Below are some things to keep in mind when working in and performing laboratory tasks. Set up your workstation that works for you. This does not replace a full in-person workstation assessment (WSAs).

Laboratory Bench, Chair & General Work

Work in a relaxed neutral position. Think about your elbows, back and shoulders
Do not put pressure on your wrist by resting them on the work surface
Frequently used items should be close at hand, to reduce movement. Move lesser used items away from your immediate workstation
Alternate between sitting and standing positions
- The chair should be positioned so you can work in a neutral position with relaxed shoulders and elbows
- Adjust the back of the chair so that your lower back is correctly supported.
- If bench cut-outs are available, they should be used to give the knee and legs room under the bench while seated
  - If standing for long periods rest a foot on a small higher platform and shift foot once awhile
Take short, frequent “micro breaks” every 20-30 minutes for 2 to 3 minutes. Move positions, stretch your hands, focus eyes elsewhere
Work should be planned to avoid long uninterrupted periods of one task

Microscope

Adjust the height of the chair or microscope eyepiece so not to strain or bend the neck so that they can be directly looked through
Keep your neck in a neutral posture and avoid extending the chin forward
If your chair has arm supports, use these chairs arm supports when making adjustments
Every 20-30 minutes refocus your eyes on something across the room for 60 seconds and blink frequently for a few minutes

Pipetting

Use pipettes with arms relaxed and close to your body, wrists, shoulders and head in a neutral position. Try to avoid bending forward
Ensure trays, beakers and supplies are within easy reach
Use only necessary force when operating the pipette and applying the tip
If possible, change hands and become ambidextrous
Rotate pipetting activities between lab tasks
For large aliquoting tasks, if available, use multichannel or electronic pipettes

Repetitive tasks - Micro-Manipulation & Fine Motor Skills

Where possible use vials with fewer threads to reduce twisting motions
Where practical, use a lab chair when performing close inspection and precision work
Periodically switch hands and alternate holding forceps/grips between the index and the middle fingers and the thumb and index finger. Practice using forceps between the first and second fingers to reduce thumb use

Use of computers/visual screens

Lower the screen from your eye level by moving the shaft of your desktop down so that you don’t have to look up, which affects your rate and completeness of blinking. Otherwise, it may eventually lead to symptoms of dry eyes, tiredness and often headache and nausea
The general rule for a healthy screen time is 20-20-20. Take a break of 20 seconds every 20 minutes and look at least 20 feet away while blinking consciously