University Health Services

Most pipetting tasks are highly repetitive and demand hours of continuous effort. It is not uncommon to repeat aspirating and dispensing motions 1,000 times a day. The ejection motion requires the most force. The following suggestions may eliminate ergonomic risk factors while pipetting.  

Watch this video to learn more about Pipette Safety & Ergonomics.

To reduce repetition:

• Attach microtube accessories to your vortexer to eliminate hand mixing with your pipette. 
• Use pipettes where the thumb dispenses and the index finger aspirates.  
• Alternate using your right and left hand to pipette when appropriate.  
• Use ergonomic pipettes. These pipettes reduce repetition and excessive thumb force. Some manufacturers offer trade-in policies to help reduce the cost of purchasing new pipettes.
• Set your pipetting experiments up to allow for stretch/rest breaks. Mild stretches give your muscles and tendons a rest.
• Rotate pipetting activities with other laboratory tasks. 

To reduce awkward postures:  

• Keep head, shoulders, and spine aligned in a balanced position.
• Post protocols straight ahead at eye level to prevent bending or twisting.
• Select pipettes that are lightweight and fit comfortably in your hand.
• Work with arms close to the body to reduce shoulder strain. To help reduce reach:
  • Use shorter pipettes.   
  • Place low waste receptacles for used tips no higher than the top of the tubes being filled.
  • Use short solution containers.
  • Position frequently used items close to you.
  • Remove false fronts under the worksurface and any supplies underneath to get closer to the work at laboratory hoods.
  • Open or remove cabinet doors and pencil drawers on lab benches.
• Use arm supports if you are performing a task that requires reaching or elevating your arm without support. Adjustable arm supports help prevent fatigue in the neck, shoulders, and arms.
• Work with wrists in a straight, neutral position.  
• Keep your work at waist level. Adjust your workstation or chair to help prevent working with your arms in an elevated position.
• Take breaks every 20-30 minutes and change your posture and activity frequently.  

To reduce excess force: 

• Select pipettes that are lightweight and fit comfortably in your hand.
• Use de-capping devices to open the micro-tubes.
• Clean pipettes regularly.  
• Use minimal force when applying pipette tips.
• Use thin-walled pipette tips that fit correctly and are easier to eject.
• Use electronic or multi-channel pipettes for repetitive tasks. These pipettes reduce repetition and excessive thumb force.
• Because the thumb is stronger, use pipettes where the thumb dispenses and the index finger aspirates.  

To reduce contact stress:

• Avoid resting forearms on sharp edges. Use padding and/or elbow pads to minimize pressure. Avoid interference with airflow at the laboratory hoods.  
• Use anti-fatigue mats when standing for long periods of time.
• Use adjustable chairs or ergo-task stools with a footrest. Leaning or resting on the foot rings can cut off circulation in the back of your thighs. (See product information) 

Microscope work usually involves prolonged sitting, high visual demands, and repetitive adjustment of microscope controls. Common symptoms from microscope use may include eyestrain, sore hands from maneuvering the controls, and sore necks and shoulders from awkward sitting postures. The following suggestions may eliminate ergonomic risk factors at the microscope.  

To reduce repetition:

• Limit microscope use to no more than 5 hours per day.
• Take frequent stretch breaks and rotate tasks as often as possible.
• Alternate using the right and left hands when making adjustments on the microscope.  

To reduce awkward postures: 

Avoid jutting your chin forward or bending your neck down when using the microscope. Adjust the height of the chair, workbench, or microscope instead. Adjust your chair height so that your thighs are horizontal or slanted slightly down, your back is supported and your feet are flat on the floor. Use a footrest if your feet do not touch the floor. Leaning or resting on the foot rings can cut off circulation in the back of your thighs.  

• Raise, incline, and move microscopes as close as possible to keep your head upright. Use sturdy items to raise the microscope, if needed, such as stackable risers or an adjustable monitor riser. An empty 2-inch binder can be used to angle the microscope forward. Secure the microscope to the binder with Q-Brace straps.
• Use microscope adapters to promote balanced head, neck, shoulder, and arm postures.  
• Use forearm rests to support your forearms while using adjustment knobs or hand tools to work with specimens under the microscope. This helps relieve fatigue and strain. 
• Have an eye exam if you are experiencing any visual difficulty. Wear glasses if needed. 
• Use television systems to eliminate the use of binocular eyepieces when appropriate.
• Make sure there is adequate room under the work surface to pull the chair in as close as possible to the work task. 
• Open or remove cabinet doors to place your feet inside to help get closer to your work. 
• Work with elbows close to the body and have them bent as close to a 90-degree angle as possible. 
• Work with wrists in a straight, neutral position.
• Tilt storage bins toward you to reduce using awkward wrist postures while reaching for the supplies. 

To reduce force 

• Enlarge your small hand tools such as forceps and dissecting. needles by placing cylindrical foam around them. This helps reduce the pinch force. 
• Use locking mechanisms or other adaptive aides to reduce sustained force which using your forceps. 
• Watch the way you hold your small tools. Make simple tool modifications if you are not keeping your wrist straight.   

To reduce contact stress: 

• Avoid resting forearms on sharp edges. Apply desk edge padding to the front edge of the desk. 
• Use forearm supports or place a lab notebook along the sides of the microscope base to avoid resting on the edge of the base.
• Use adjustable chairs with a footrest. Leaning or resting on the foot rings can cut off circulation in the back of your thighs.  

To reduce eyestrain:

• Blink often, closing the eyelids completely, to keep your eyes moist.
• Focus on a distant object - at least 20 feet away – every 15 minutes or so. This will give the muscles in your eyes a rest.
• Cup your hands and place them gently over your closed eyes for a minute to rest them from the light.
• Don’t touch or rub your eyes. 

Working in Laboratory Hoods or Biological Safety Cabinets (BSCs) promotes awkward postures due to limited knee and thigh clearance, the position of the viewing window, and the placement of work tools inside. Restricted arm movement increases stress on joints of the upper limbs, neck, and back. The following suggestions may help eliminate ergonomic risk factors while working at hoods or BSCs. 

To reduce awkward postures: 

• Remove false fronts and supplies from under the work area to get closer.
• Position the materials in hoods and BSCs as close as possible to avoid extended reaching.  
• Place equipment on appropriate turntables for easy retrieval.
• Use low-profile tubes, containers, and waste bins to position your arms closer to your body. 
• Adjust your chair and sit back in the seat using the backrest.
• Use anti-fatigue mats when standing for long periods.
• Use footrests and foot rings for leg support.
• Keep your line of sight unobstructed when working in the hoods or BSCs.   
• Take frequent stretch breaks and rotate your tasks as much as possible. 

To reduce contact stress:

• Place padding underneath your forearms and elbows.
• Apply closed-cell foam padding to the front edge of the hood or BSC without interfering with the airflow. 

To reduce eyestrain: 

• Keep the viewing window of hoods and BSCs clean.
• Use diffuse lighting to limit glare. 

Research in a laboratory setting may require sitting, standing, using hand tools, pipettes, and microscopes, and working at laboratory hoods or biological safety cabinets. Some postures are more stressful than others and should be avoided. The photos in this section help illustrate some recommended as well as stressful postures, beginning with the wrists and elbows. 

• Laboratory Ergonomics Workshops: Principal Investigators, Department Safety Coordinators, or Department Safety Committees can schedule a laboratory ergonomics workshop by calling Ergonomics at (510) 643-2540.  
• Health and Safety Issues: Contact your Department Safety Coordinator or Department Safety Committee, or call Environment, Health, and Safety at (510) 642-3073. 
• Medical Care 
  • For faculty or staff with work-related medical problems, call the Occupational Health Clinic for an appointment at (510) 642-6891. 
  • For students, call University Health Services for an appointment at (510) 642-2000.  

Take a 5-minute break away from your workstation every 1/2 hour!

• Get up from your workstation and move around
• Rotate your job tasks to avoid constant repetitive work
• Try a few stretches*  

Stretches for your...  

• neck 
• shoulder/upper back
• upper arms
• wrists/forearms
• hands
• lower back

• Pain is not gain! Stretch until you feel a mild tension that relaxes as you hold the stretch. If a stretch hurts, ease up on the amount of stretch. Stop doing the stretch if you can not do it without pain.
• Don't bounce! Hold each stretch for 5 to 30 seconds.
• Breathe slowly and deeply while you stretch.  

*Consult your health care provider before beginning a stretching program if you have had any recent surgery, or muscle or joint problems.