Follow these steps to help make your
workspace fit you:
Adjust your chair height:
a. The right chair height helps relieve cramping and stiffness
in your legs.
b. It also helps to prevent stress and tension in your neck and
Adjust your backrest:
a. A properly adjusted backrest reduces pressure on your spine
and supports your lower back.
b. Sit at your workstation and lean back lightly with your back
firmly against the chair.
c. The backrest should fit snugly against your lower back.
d. If it doesn't, adjust the backrest until your lower back is
fully supported. If you
can't adjust the backrest, use a small, thin, firm pillow or rolled-up
towel to support your lower back.
Place your fingers on the middle row of your keyboard, with
your upper arms hanging comfortably at your sides.
b. Your forearms should
be parallel to the floor.
c. If they are not, adjust your chair height up or down until
your forearms are parallel to the floor.
Move your feet forward until your knees are at a 90 - 110 degree
b. Your feet should rest
firmly on the floor with 3-6 inches of legroom between your lap
and desk or keyboard tray.
c. If you have less than 3 inches of legroom, raise your desk
or keyboard tray height, if possible.
d. Use a footrest to encourage sitting all the way back in the
chair, especially if your feet don't reach the floor.
a. The top of your monitor
should be slightly at or below eyebrow level, allowing you to
maintain your head in an upright position while viewing.
b. If you can't adjust
your screen height, place a stand or riser beneath your monitor.
a. The screen should be
18 to 30 inches from your eyes, or about arm length.
b. If not, move your monitor
backward or forward to the proper distance.
a. The proper keyboard
height can prevent you from bending your wrists while typing. This improves the comfort of you hands, wrists
and forearms, and helps prevent injury.
b. Raise or lower your
keyboard to the proper height by using a platform, keyboard tray,
pad of paper, etc.
a. While you are typing
or using your mouse, your wrists should be straight and relaxed. If they are not, raise or lower keyboard or
adjust your chair height until your wrists are straight.
b. Do not rest your wrists
or forearms on the desk, chair arms, or other hard surface while
typing or using your mouse.
a. Use a solid-backed
document holder when working from documents.
b. Attach your document
holder to either side of your monitor so that documents are at
a. Arrange your props
so that the things you use most are within easy reach.
b. Consider a headset
if you use the phone frequently.
Do not cradle the phone handset between your head and shoulder.
Adjust The Lighting:
Simple lighting adjustments
can help minimize glare and reduce eyestrain.
a. To reduce glare form
outside light, adjust or close blinds, use a glare screen, or adjust the angle of the
b. To reduce glare from
inside light, tilt the monitor screen away from overhead lighting, turn off task lamps
while using the computer, or attach a glare screen.
c. To reduce glare form the computer
monitor, adjust the
monitor's contrast and brightness to get the maximum possible
brightness without blurring.
Practice Good Posture:
a. Keep ears, shoulders and hips aligned in a straight line.
b. Take special care to
protect your lower back when bending, twisting, opening drawers
or picking up objects while sitting.
a. Throughout the day,
readjust your sitting posture and take short breaks from computer
b. Stand up, walk around,
breathe deeply and/or do stretching exercises to help energize
your body and relieve muscle tension.