Setting up your Office Workstation

Source: https://www.osha.gov/SLTC/etools/computerworkstations/images/ref_pos_sitting_upright.jpg

Goals:

  • Feet must be supported either on the floor or on a footrest. Do not rest on the wheels of chair, this places hamstrings in a shortened position.
  • Low back support promotes good upper back, shoulder and neck posture.
  • Sit close to your desk to avoid reaching or slouching.
  • Position all frequently used material (i.e. keyboard, mouse, phone, documents, adding machine) to encourage relaxed, upright sitting with arms at your sides.
  • Sit against the backrest, with slight recline, and make gravity your friend, holding you in your chair.

Steps to Reach the Goal:

1. Feet on the Floor, Chair Backrest Upright

  • Sit in your chair and adjust the seat height so that your feet are firmly on the ground without undue pressure for your thighs against the chair seat pan.

2. Seat Pan Depth

  • If possible, slide the seat pan in or out to match the length of your thighs.
  • Ensure a gap of 2 to 4 fingers from the edge of the seat to the back of your calf.
  • Seat pan depth is not adjustable on all chairs. If this is a shared workstation, adjustable seat dept is helpful, if you are the only user, find a chair with the correct depth.

3. Backrest Position

  • Adjust the backrest height so the low back (lumbar) support helps you sit tall.
  • Adjust the backrest tilt to support you in an upright and reclined (50) position – shoulders just behind hips.

4. Sit in Close

  • Move your hips and back against the backrest.
  • Slide you chair in as close as you can to your workstation.
  • Bring your keyboard and mouse close.

5. Keyboard and Mouse

  • With a keyboard tray or adjustable height desk, position your keyboard and mouse at your elbow height to maintain neutral wrist and arm position.
  • With keyboard and mouse up on the desktop, you may need to raise your chair and place a footrest under your feet to maintain a proper base of support.
  • If your keyboard is elevated with the stands in the back, consider flipping these down to place your wrist in a more neutral position.

6. Arms at Your Sides

  • Adjust your armrest to support your arms in a relaxed position.
  • Ensure armrests don’t restrict reach to the keyboard or mouse.

7. Monitor(s)

  • Adjust your monitor(s) so that the top of the screen is at (or slightly below) eye level.
  • Position the monitor(s)s so you do not have to twist to view them.
  • Recommended monitor distance is 16” to 29” (your arm’s length). Move your monitor(s) closer if you ever find yourself leaning in to view your work.

8. Documents in Line

  • Position frequently referenced documents on an angled document holder between your monitor and keyboard, to prevent frequent twisting of the neck and back.