Arranging Your Workstation to Fit You

Ergonomics is the science of arranging your workstation to fit you and your body. The following steps are provided to assist everyone complete a workstation self-assessment and offer tips for making simple adjustments to improve comfort and safety on the job.

Adjust Your Chair

Backrest

• Sit at your workstation, leaning back slightly with your back firmly against the chair. The backrest should fit snuggly against your back
• If the backrest can't be used to meet your needs, use a small, thin, firm pillow or rolled-up towel to support your lower back

Chair Height: Arm Position

• Place your fingers on the keyboard's middle row of letters. Your upper arms should hang comfortably at your sides
• Your forearms should be parallel to the floor. If they are not, adjust your chair height until your forearms are parallel to the floor

Chair Height: Leg Position

• Keep your knees at or below the level of your hips. It may help to slide your feet forward until your knees are at a 90-to-110 degree angle
• Your feet should rest firmly on the floor. There should be three to six inches of legroom between your lap and desk or keyboard tray
• If you have less than three inches of legroom, try to raise your desk or keyboard tray height
• If you can't adjust your chair height and your feet don't touch the floor, use something as a footrest

Workstation Awareness

Monitor: Screen Position

• Hold your head upright and look straight at the screen with monitor directly in front of you. The top of the screen should be at or slightly below eye level
• Measure the distance between your eyes to the screen. For most people, the screen should be 18 - 30 inches from your eyes, or at about arm's length
• Use anti-glare screen, if necessary and keep screen free from dust/dirt

Keyboard: Hand Position

• Place your fingers on the keyboard's middle row of letters. Your wrist should be straight and relaxed Wrist rests may be used to support your hands when you are not actively typing

Mouse

• Avoid bent-upward wrist position and keep mouse on same level as keyboard and close enough so arm does not have to be extended outward or forward
• Speed up cursor speed to reduce mouse movement

Workstation Tools

• Arrange desk supplies and equipment so the things you use most are within easy reach

Using a headset is essential for heavy phone user.