Technology Solutions Centre

Ergonomic Tips for Your Office Workstation

The most comfortable positions we can assume are called neutral positions or postures. Neutral postures do not impede blood circulation and will reduce the muscular effort required to perform a task (s). When furniture or equipment is arranged appropriately and properly adjusted, the workstation not only allows proper ‘Neutral’ postures, it encourages these.

Setting up your Computer Workstations

1. Start with you chair. Adjust the chair height so that your forearms are parallel to the floor when you hands are on the keyboard. Your elbows should be at 90 degrees.
2. Your thighs should be parallel to the floor, with approximately 90 degrees bend at the knee. To achieve this, you may need a footrest.
3. Adjust the seat pan of the chair with a slightly rearward tilt. This will ensure good back support. Your backrest probably adjusts up and down, and forward and backward. Adjust it to give you the most support in the waist area (or "small") of the back.
4. Position the monitor directly in front of you an arms length away. The top of the screen should be at eye level or slightly downward.
5. The keyboard should be positioned in front of the monitor with the mouse at the same height and directly beside the keyboard. If your keyboard tray will not accommodate the mouse you should place your computer on a desk or table that will.
6. If your chair has adjustable arms, adjust them to provide support for the elbow on your mousing arm. Be sure both arms are adjusted equally – to the same height.
7. Position frequently used items in an arc approximately 16-20 inches directly in front of the midline of your body. This will help eliminate awkward reaches.
8. When using the mouse, keep your wrist straight or in neutral posture. If you have difficulty maintaining your wrist in a neutral posture, a mouse rest may help.
9. Document holders should be placed at screen height directly beside the monitor.
10. If your monitor cannot be set up at a 90 degree to a window, an anti-glare screen may help. Reduce glare by using blinds or drapes.
11. Tilt your monitor slightly downward to avoid overhead glare.

Other Tips to Help your Day

• Avoid paper clutter on your desk and stuck to your screen as this increases glare.
• Store heavy books and binders within easy reach -- avoid reaches above shoulder height.
• Take frequent breaks away from the computer or try a stretch break every hour such as a shoulder shrug. These micro breaks reduce the fatigue in your muscles.
• To rest your eyes, look at the farthest corner in the room for a few seconds periodically throughout the day.

For further ergonomic information or a work site assessment, please contact the University's Safety Officer.