Chair Adjustments
Avoid staying in one static position for extended periods of time, when performing daily tasks, alternate between sitting and standing or take small walking breaks throughout the day
The chair should have a lumbar support. If it does not use a lumbar roll, cushion or a rolled towel to support the lower back.
The angle of the back rest should place the trunk and upper legs between 90-115 degrees.
Adjust height of the chair so the feet are flat on the floor.
Sit upright in the chair with the low back and shoulders against the backrest.
Thighs should be parallel to the floor and knees at 90 degrees.
Back of the knees should not come in direct contact with the seat, this will interfere with blood flow. Allow 2-4 inches between the back of the knees and the seat.
Arm rests: adjust the height and/or width so the arms rest at the sides, forearms are parallel to the ground and shoulders are relaxed/dropped during keying.
Elbows and forearms should rest lightly on the armrest so as not to cause circulatory or nerve problems.
Use a footrest when attempts to adjust your chair and desk do not allow your feet to remain on the ground or your knees to remain at 90 degrees.
Keyboard and Mouse
Many workstation injuries begin in the soft tissues of the forearm, wrist and hand due to repetition, awkward postures and forceful extension.
Adjust keyboard height so shoulders can relax and allow the arms to rest at the sides ( an articulating keyboard tray is often necessary to accommodate proper height and distance)
Forearms parallel to the floor and elbows at 90 degrees.
Mouse should be adjacent to the keyboard and the same height.
During keying, wrists and forearms should be in a neutral position (wrists should not be in an extended position).
Do not rest the hand on the mouse when you are not using it, rest your hands in your lap.
Computer Workstation Ergonomics
Most office workers spend between 6-8 hours per day seated at a desk. Most people believe this is a relaxing position however it is extremely hard on the back. The seated position places more pounds of pressure on the lower back than any other position. Sitting for prolonged periods leads to increased pressure on the intervertebral discs (the spongy discs between the vertebrae), shortening and tightening of muscles and pooling of blood in the legs and feet. Improper workstation ergonomics leads to higher incidences of neck and back strain, postural changes (which lead to degenerative spinal changes), forearm/wrist/hand pain. Therefore even if you are sitting for most of the day, make sure your body is in the proper position to avoid further stress/tension.
Desk/Workstation
Standard furniture cannot accommodate everyones needs and adjustable furniture may be needed
Position frequently used objects close to avoid excessive extended reaching
The height of your desk should be approximately elbow height.
The area underneath the desk should be able to accommodate your legs and allow the legs to stretch out.
Use a headset or speaker phone to avoid neck and shoulder discomfort, never hold a phone between the shoulder, since it will lead to neck strain.
Use a document holder if documents are frequently used during keying to avoid repetitive neck flexion.
Monitors
Correct placement of the monitor can prevent development of eye strain, neck pain and shoulder fatigue while using your computer.
Position monitor directly in front to avoid excessive twisting of the neck.
Position monitor approximately arms length away.
Tilt the top of monitor 10-20 degrees towards the user.
When sitting upright the users eyes should be level with the center of the monitor.
