Workstation Setup

First, it must be stressed that human beings are not designed to sit still or remain in the same position for hours on end, regardless of how well-designed a work station may be. Anyone who has a sedentary job in an office environment must make a point of moving around, changing sitting postures, stretching or changing activities.  The following points outline the features of a good workstation, particularly for moderate and intensive computer users.  To determine whether you are an occasional, moderate or intensive computer user, go to the Computer User's Risk Assessment.

The following text is also available here in a 1-page pdf format.

Recommended Setup for Moderate and Intensive Computer Users

• Keep the neck and shoulders relaxed and the elbows in close to the waist.  The shoulders should not be raised or "hunched" as this will result in sore, stiff muscles in the shoulders and neck.

• The forearms should be relaxed, relatively horizontal and non-reaching.  To avoid reaching, try moving the chair closer to the keyboard or move the keyboard closer to the chair.  
• The wrists should be relatively straight and not resting on any surfaces while actively keying or mousing. (NOTE: Avoid using a wrist rest DURING keyboarding activities as it can encourage wrist deviation and put pressure on the carpal tunnel of the wrists.)  
• If a mouse, trackball, glidepad or other pointing device is used at the computer, get it as close as possible to the keyboard and avoid excessive reaching with the arm.  As with a keyboard, avoid resting your wrist while using a mouse -- use the big muscles in the arm to do the work and/or look at alternate mouse designs.  
• The best monitor height for most people is to have the top of the screen at about eye level or slightly lower. This position keeps the neck in a more natural posture.  
• When seated, the thighs should be roughly horizontal with about a 90^o angle between the thighs and the calves. There should also be a space, about the width of a clenched fist, between the front of the chair and the back of the knees.  
• The chair should be adjusted such that the feet can rest comfortably on the floor, otherwise, a footrest is required.  
• Ensure that the backrest of the chair is adjusted to provide good support, particularly for the curve of the lower back (lumbar area).  
• Aim to have both the monitor and keyboard directly in front of the operator to prevent neck strain and fatigue.

• If documents or reference materials are used often at the computer, a document holder should be used. The items should be placed at about the same distance and height as the monitor screen to prevent neck, shoulder and eyestrain. Propping documents on an angle between the keyboard and monitor is another very effective way to ease strain and make documents accessible, particularly if the user must write on, or interact with the documents in some manner.

• Frequently used items such as a telephone or files should be located within easy reach. In general, try to avoid frequent overhead reaches or situations that require twists and reaches behind the body.

• Take frequent vision breaks: A general rule-of-thumb is that for every 30 minutes of computer use, glance away from the monitor and focus on a distant object for about 15 seconds before resuming computer activities.

• Take frequent posture breaks: Humans are not designed to remain in one position for long periods of time. A general rule-of-thumb to apply is that for every hour of computer use, take a 5 minute break to stretch, change posture or perform non-computer related tasks such as filing, photocopying, etc.

When you're ready, try the Self-Assessment Form for Computer Users. Some people find it easier to do this with a buddy.  If you are experiencing some discomfort that does not seem to go away, consult with your health care practitioner and consider some of the solutions presented in the Trouble-Shooting Guide for Sources of Discomfort.  If you continue to have problems, speak to your supervisor.  EHS can be consulted for additional information and follow-up.