Ergonomics for stenographers is critical to preventing injury and supporting a long, healthy career at the steno machine. As a court reporter or stenographer, you spend hours on your steno machine, and repetitive motions or poor posture can lead to long-term injuries. According to the Occupational Safety and Health Administration (OSHA), ergonomics-related issues account for 34% of all work-related illnesses in the U.S.
Whether you’re using a traditional tripod or a lap desk, here are five ergonomist-recommended tips to help minimize strain and protect your body during long writing sessions.
Ergonomic Tip 1: Support Your Core — Don’t “Clench” It
Your core muscles stabilize your spine and reduce stress on surrounding muscles while sitting. However, experts recommend avoiding rigid or tense postures. Instead, focus on a neutral seated alignment:
– Keep your ribs stacked over hips,
– Sit tall with your shoulders relaxed and down, and
– Allow your head to rest in line with your spine (not jutting forward).
The Mayo Clinic advises that your posture should feel natural and supported — not forced or overly tight — to prevent fatigue and maintain comfort throughout the day.
(Mayo Clinic: Office Ergonomics)
Ergonomic Tip 2: Keep Elbows Close and Shoulders Relaxed
The Cornell University Ergonomics Lab recommends keeping elbows at an angle of 90–110 degrees, close to the body, with wrists in a neutral (straight) position to reduce strain on the forearms and hands. If your steno machine setup causes you to reach or twist, adjust your seating height or use a lap desk or keyboard tray to bring the equipment closer to your natural range of motion.
Proper elbow and wrist positioning minimizes the risk of repetitive strain injuries like carpal tunnel syndrome and lateral epicondylitis. Mastering elbow and wrist alignment is one of the most effective foundations of ergonomics for stenographers working long hours on a steno machine.
(Cornell Ergonomics Web)
Ergonomic Tip 3: Sit Back — Your Chair Should Support You (Ergonomics for Stenographers)
Yes, you should lean against your chair’s backrest — in fact, doing so is ergonomically recommended. According to the OSHA Computer Workstation Guidelines, a well-designed chair should feature:
– Adjustable lumbar support,
– A slightly reclined backrest (100–110°), and
– Seat height adjustment so your feet rest flat on the floor.
If your chair is deep or you’re on the smaller side, it can be tough to lean back comfortably when your tripod only reaches the front edge of the seat. In these cases, switching to a lap desk can make a big difference in ergonomics and comfort — here’s a full breakdown of the pros and cons.
Leaning back slightly reduces intervertebral disc pressure, lowers spinal fatigue, and encourages good posture over longer periods. Over time, sitting bolt upright without support can actually increase the risk of back pain due to constant muscle activation.
(OSHA: Computer Workstations – Chairs)
Ergonomic Tip 4: Move Often — On or Off the Record!
The American Physical Therapy Association (APTA) emphasizes the importance of movement breaks to reduce the negative effects of prolonged sitting. Stenographers should aim to:
– Stand or stretch every 30–60 minutes,
– Perform shoulder rolls or neck rotations between jobs, and
– Walk during breaks to improve circulation and reduce joint compression.
These micro-breaks help reduce stiffness and inflammation, and they promote long-term joint health.
(APTA: Sitting Disease)
Outside of work, consider exercises that strengthen the core, scapular stabilizers, and wrists — such as planks, resistance band rows, and wrist extensions. A strong and mobile musculoskeletal system provides more resilience against repetitive motions and static postures.
Ergonomic Tip 5: Be Mindful of Screen Time and Digital Ergonomics
Stenographers aren’t just on their machines — many also spend hours scoping, editing, and emailing. Excessive screen time can cause digital eye strain, neck fatigue, and postural slump. To mitigate this:
– Position your monitor so the top of the screen is at or just below eye level,
– Keep it 20–28 inches from your face, and
– Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
(American Optometric Association: Computer Vision Syndrome)
Also, when possible, set screen boundaries. Avoid reviewing transcripts in bed or slouched on the couch — it’s tempting, but harmful. Creating intentional workspaces leads to better posture and mental clarity. Ergonomics for stenographers also means protecting your eyes, neck, and mental focus from digital fatigue.
Final Thoughts
Court reporting is a high-skill, high-focus profession — but it can take a toll on your body without the right habits. These evidence-backed ergonomic strategies can help you prevent injury, reduce fatigue, and extend your career. Practicing proper ergonomics for stenographers not only prevents discomfort — it helps preserve precision, endurance, and focus on the job.
Disclaimer: The Stenovate team is not comprised of licensed medical professionals. This article is for informational purposes only and is not intended to replace professional medical advice. If you’re experiencing pain or discomfort, please consult a qualified healthcare provider.
