Ergonomics

We provide independent living

It is time to review your desk set up

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.

Virtual Ergonomic evaluation for your home office or workplace

Virtual Ergonomic evaluation for your home office or workplace

Our  program consists of:

Follow up meeting after two weeks to make sure changes were implemented and add additional advice if needed We are looking forward to helping you work efficiently better and pain-free.
ישיבה מול המחשב

ARE YOU READY TO BECOME PAIN FREE?

Ergonomic Consultations

You can significantly increase worker output and lower the number of sick days by improving your office environment. We have worked together with major organizations, government offices, universities and businesses to help them create a more comfortable work space for their staff. We treat and prevent medical problems resulting from working at computers. Remember: Prevention is better and cheaper than cure! Ergonomic Lectures and services we provide

For an in-depth consultation with Wallis Physiotherapists

Stretchings Tips

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