A Step by Step, For Setting Up The Computer Workstation

In order to be comfortable at your computer workstation the following steps should be used to ensure the workstation fits your needs. If you feel fatigue or start to experience muscle pain use this checklist to re-evaluate your workstation. Do not be afraid to adjust your workstation. Remember, prevention is the best cure for musculoskeletal injuries!

Adjusting Your Chair
 Raise or lower the chair until the edge of the seat pan is just below your knee cap when you are standing.(figure 12).
 Sit with your feet flat on the floor and your legs at a 90-110 degree angle(Figure13).
 Allow enough space for a closed fist between the edge of the seat pan and the back of your legs (Figure 13).


Adjust the backrest to support your lower back. You may need to move the backrest up or down as well as toward you (Figure 14)

Adjusting and Adjustable Working Surface

 Sit with your arms hanging straight at your side (Figure 15).
 Adjust the desk or keyboard tray to be level with your elbows (Figure 15).
 Raise your forearms to create a 90 degree angle at the elbow (Figure 16).

Ideal position



ADJUSTING A NON-ADJUSTABLE WORKING SURFACE

A: The working surface is too high

 Sit with your arms hanging straight at your side (Figure 15).
 Raise your chair until the desk or keyboard is level with your elbow.
 Use a footrest to support your feet. Remember to keep a 90 - 110 degree angle at the knee (Figure 17).
 Raise your forearms to create a 90 degree angle at the elbow (Figure 16).

B: The working surface is too low

 Place blocks under the desk to raise it (Figure 18).
 Raise the desk until the working surface or keyboard is at the level of the elbow (Figure 18).
 Raise the forearm to create a 90 degree angle at the elbow (Figure 16).

Adjusting Your Keyboard

 Place keyboard directly in front of you (Figure 16).
 Type with your wrists “floating” over the keyboard (Figure 19).
 Maintain a straight wrist position when you are typing (Figure 19).

Adjusting Your Mouse

 Place the mouse in front of your “mouse hand” You should NOT have to reach away from your body in order to operate the mouse (Figure 20).
 Position the mouse at the SAME height as the keyboard. Remember to maintain a 90 degree elbow angle.
 Maintain a straight wrist position when you are using the mouse (Figure 21).
 Use your whole arm to move the mouse.
 If you are dedicated mouse user try to work with your forearm supported. An L-shaped desk surface (Figure 20) or armrest can be used.

Adjusting Your Monitor

 Adjust the monitor height until the top of the monitor is at or just slightly below eye level (Figure 22).
 Position the monitor approximately one arm’s length away from you when you are sitting (Figure 22).

Adjusting Your Document Holder

 Place the document holder at the same level as the monitor (Figure 23).
 Place the document holder the distance away from you as the monitor (Figure 23).

Lighting/Glare

 Locate your monitor parallel to the windows and in between overhead light panels (Figure 24).
 Use curtains and blinds to control the amount of natural light entering your office.
 Eliminate light sources which shine directly into your eyes (Figure 25).
 Eliminate light sources which reflect into your eyes (Figure 25).
 Control light sources which shine directly above your computer monitor. Light directly above a monitor can create glare (Figure 25).

Noise

 Install sound absorbing material when possible. (Carpets, acoustical tiles, office dividers, rubber pads under printers).
 Locate photocopiers, fax machines and other noisy office equipment in a separate room.
 Follow a regular maintenance schedule for the office equipment.

Now that you have completed the handbook, you should be able to adjust your station to suit you. It will take some efforts for the principles from this handbook to become a part of your everyday life. Refer back to this handbook periodically to refresh your knowledge about office ergonomics.

Wrong Position



POINTS TO REMEMBER

• Ergonomic equipment is only ergonomic if used correctly. Learn how to use your equipment!
• Reduce repetitive movements, awkward postures and static forces. Be conscious of your body positions and movements!
• Take a break away from your computer at least once every hour. Remember to keep moving!
• All aspects of your office interact to affect your health (workstation design, stress, air quality noise, etc). Keep the communication lines open!

have a safe work !!!