Seat height

  • Adjust seat height so feet are flat on the floor or on footrest, knees are bent at right angles and thighs are horizontal to floor.

Seat Back

  • Adjust seat back so it supports the lumbar curve of the spine. Backrest should come up to the top of shoulder blades

Seat Pan Depth

  • Adjust seat pan depth so that there is a gap of about 4cm between edge of seat and back of knee

Seat Pan Tilt

  • Adjust seat pan tilt so hips and tops of thighs are at right angles or greater.

Armrest position

  • Adjust armrests so that they can be out the way while typing, but may provide support during other activities (i.e. phone use, meetings, etc.)

Keyboard Height

  • Adjust keyboard height so arms and forearms are at right angles or slightly greater and forearms and hands form straight lines.

Keyboard-to-user distance

  • Keyboard-to-user distance should allow user to relax shoulders with elbows hanging close to body.

Keyboard slope

  • Position keyboard a flat or slightly negatively sloped

Mouse-to-user distance

  • Mouse should be directly next to and on the same level as the keyboard..

Monitor height

  • Adjust monitor height so top of screen is at or slightly lower than eye level.

Screen-to-user distance

  • Viewing  distance is approximately arm’s distance away (40-70 cm)

Monitor alignment

  • Monitor and keyboard should be place directly in front of user.

Visual comfort of screen

  • Monitor should be positioned to avoid glare (perpendicular to window or strong light source)

Leg clearance at workstation

  • Width must be a few cm more than hip width. Height must be higher  than highest point of thighs .Depth must allows proper sitting position while giving foot/knee movement.

Placement of frequently used items

  • Advice employee to keep frequently used items (i.e. phone) close at hand.
  • Use a document holder when  spending significant time working from documents to screen

General task lighting

  • Ensure lighting is not direct or overly bright.

Frequency of micro breaks

  •  Get out of chair at least once per hour, micro break every 30 minutes of keyboarding.
  • Look away from your screen every 20 minutes.
  •  Stretch hourly

Keyboarding posture

  •  Keep wrists straight, avoid supporting wrists on any surface while typing.

Sitting posture

  • Upright or slightly reclined posture, maintain hollow in lower back.

Phoning posture

  •  Avoid tilting head/neck to cradle the phone. Use hand to hold receiver.

Alternate tasks

  • Break up long periods of continuous computer use by performing small tasks/errands.
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