How to Set Up Your Computer Workstation

[Nipa Sarker]

1. DESIGN WORKSPACE FOR YOUR NEEDS

    Place items used most often closest to you and then expand out accordingly
    Position workstation items to minimize reaching and stretching
    Vary tasks/postures throughout the day

2. ADJUST YOUR WORKSTATION

During this process it is important to be aware of the items that can't be changed in your office, such as the table height, and set your workstation up accordingly. Start with adjusting your chair and then move onto your workstation.

https://carleton.ca/ehs/programs/operational-health-safety/musculoskeletal-disorders-prevention-program/how-to-set-up-your-computer-workstation/
Step One: Chair Set Up

Use your chair's features to help position you appropriately.

Seat Height: Your feet should be flat on the ground and thighs parallel to the floor

Seat Depth: There should be a space between the back of your knees and the seat pan

Seat Angle: Adjust the seat pan angle to comfort, usually around 90-95 degrees.

Backrest Support: Place the lumbar support at the small of your back

Backrest Angle: Adjust the inclination of the backrest angle to comfort, 95-105 degrees is optimal. If you have a 'free float' function in your chair, try it out and use it.

Armrest Height: Adjust the arm rests to allow your elbows to 'fall' onto the arm rests (i.e., keeping your shoulders down)

Step Two: Workstation Set Up

Keyboard: Adjust the height of your keyboard or keyboard tray to be at or slightly above elbow height and the angle of the keyboard tray to be parallel to the floor or slightly inclined. When setting your keyboard up, note the following:

        Your wrists should not be bent and your elbows should be at your side (to minimize forward and side reaching)
        If you don't have a keyboard tray, raise your seat to the correct height and use a foot stool (if needed)

Mouse: Centre yourself in the midline of the keyboard and place the mouse close to the keyboard

        Minimize reaching to the side or in front while using the device
        Don't squeeze the mouse – hold it loosely
        Keep your wrists straight
        If using a wrist rest, rest your hand, not your wrist, on the pad
        Alternate hand use, if possible
        Increase your mouse pointer speed

Monitor:

        Place the monitor perpendicular to you
        Your line of sight should be the top 1/3  of your monitor screen
        Sit 18-30″ from the screen, adjust based on personal eyesight

Office Lighting: Proper lighting makes all tasks easier. You receive approximately 85% of your information through the sense of sight. Good lighting reduces eye strain, eye irritation, blurred vision, and headaches. Lighting concerns such as insufficient lighting and glare may be present in your workspace.

        Sufficient lighting: add additional fixtures if necessary. Do not position fixtures directly behind you.
        Reduce Glare: Increase brightness around the glare source. Position fixture(s) to reduce reflected light that's directed towards the eyes.

3. STRETCH  AT YOUR WORKSTATION

One final and important step is to ensure that you stretch periodically (about every hour) to help minimize pain and strain while working. Hold these stretches for 3-5 seconds and repeat 3 times. See the figures below for stretching examples for your neck, shoulders and back  and your wrists .