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Computer Workstation Ergonomics

 

Chairs

Seat height

Adjust the seat height where feet are flat on the floor, or footrest, and that knees are bent at right angles while thighs are horizontal to floor.

Seat back

Adjust the seat back to support the curve of your spine.

Seat pan depth

Adjust the seat pan depth where the seat cushion is about 1 - 4” from the backs of your knees.

Seat pan tilt

Adjust the seat pan tilt so your hips and the top of thighs are at right angles or greater.

Armrest position

Adjust armrests in a way that is out of the way while typing, but provides support during other activities (i.e. phone use, meetings, etc.).

Keyboard and Mouse

Keyboard height

Adjust keyboard height so arms and forearms are at right angles or slightly greater and forearms and hands form straight lines.

Keyboard-to-user distance

Keyboard-to-user distance should allow user to relax shoulders with elbows hanging close to body.

Keyboard slope

Position keyboard a flat or slightly negatively sloped.

Mouse-to-user distance

Mouse should be directly next to the keyboard.

Mouse height

Adjust mouse so it is close to and on the same level as the keyboard.

Monitor

Monitor height

Adjust monitor height so top of screen is at or slightly lower than eye level.

Screen-to-user distance

Viewing distance is approximately arm’s distance away (16”- 28”).

Monitor alignment with user

Monitor and keyboard should be placed directly in front of user.

Visual comfort of screen

Monitor should be positioned to avoid glare (perpendicular to a window or other strong light source).

Work Environment and Work Surface

Leg clearance at workstation

Width = 2” + hip width.

Height = Highest point of thighs or higher.

Depth = Allows proper sitting position while giving foot/knee clearance.

Placement of frequently used items

Keep frequently used items (i.e. phone) close at hand.

General task lighting

Ensure lighting is not direct over you or excessively bright.

Work Practices

Frequency of microbreaks

Get out of your chair at least once per hour and perform small tasks and errands for over a minute.

After 30 minutes of keyboarding, take a 30 second break by moving around your desk (e.g. shuffling paperwork from one side to another).

Keyboarding posture

Keep wrists straight, avoid supporting wrists on any surface while typing.

Sitting posture

While typing upright or in a slightly reclined posture, keep a strait back and maintain the hollow space between your chair and lower back when without lumbar support.

Phoning posture

Avoid tilting head/neck to cradle a phone. Use hand to hold receiver.

Alternate tasks

Break up long periods of continuous computer use by performing small tasks and errands.


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