SETTING UP THE COMPUTER WORKSTATION TO FIT YOU
 

In order to be comfortable at your computer workstation the following steps should be used to ensure the workstation fits your needs. If you feel fatigued or start to experience muscle pain use this checklist to re-evaluate your workstation. Do not be afraid to adjust your workstation. Remember that the best cure for musculoskeletal injuries is prevention.

Adjusting Your Chair

  • Raise or lower the chair until the edge of the seat pan is just below your kneecap when you are standing
  • Sit with your feet resting flat on the floor and your legs at a 90-110 degree angle
  • Allow enough space for a closed fist between the edge of the seat pan and the back of your legs
  • Adjust the backrest to support your lower back. You may need to move the backrest up or down as well as towards you, or away from you.

the ADJUSTABLE Work Surface

  • Sit with your arms hanging straight at your side.
  • Adjust the desk or keyboard tray to be level with your elbows
  • Raise your forearms to create a 90-degree angle at the elbow.

the Non-adjustable Work Surface

A: The working surface is too high

  • Sit with your arms hanging straight at your side
  • Raise your chair until the desk or keyboard tray is level with your elbow.
  • Use a footrest to support your feet. Remember to keep a 90-110 degree angle at the knee.
  • Raise your forearms to create a 90-degree angle at the elbow.

B: The working surface is too low

  • Place blocks under the desk to raise it.
  • Raise the desk until the working surface or keyboard are at the level of the elbow.
  • Raise the forearm to create a 90-degree angle at the elbow.

Adjusting Your Keyboard

  • Place the keyboard directly in front of you.
  • Type with your wrists "floating" over the keyboard.
  • Maintain a straight wrist position when you are typing.

Adjusting Your Mouse

  • Place the mouse in front of your "mouse hand" You should NOT have to reach away from your body in order to operate the mouse.
  • Position the mouse at the SAME height as the keyboard. Remember to maintain a 90-degree elbow angle.
  • Maintain a straight wrist position when you are using the mouse .
  • Use your whole arm to move the mouse.
  • If you are a dedicated mouse user try to work with your forearm supported. An L-shaped desk surface or an armrest can be used to support your forearm.

Adjusting Your Monitor

  • Adjust the monitor height until the top of the monitor is at or just slightly below eye level.
  • Position the monitor approximately one arm's length away from you when you are sitting.

Adjusting Your Document holder

  • Place the document holder at the same level as the monitor.
  • Place the document holder the same distance away from you as the monitor.

Lighting/Glare

  • Locate your monitor parallel to the windows and in between overhead light panels.
  • Use curtains and blinds to control the amount of natural light entering your office.
  • Eliminate light sources that shine directly into your eyes.
  • Eliminate light sources that reflect into your eyes.
  • Control light sources that shine directly above your computer monitor. Lights directly above a monitor can create glare.

Noise

  • Install sound absorbing materials when possible. (carpets, acoustical tiles, office dividers, rubber pads under printers)
  • Locate photocopiers, fax machines and other noisy office equipment in a separate room.
  • Follow a regular maintenance schedule for the office equipment.
 

 

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Every effort has been made to ensure the accuracy of the information in this workbook. OHCOW assumes no responsibility for how this information is used.
Revised 2005