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Workstation Tips

Chair

You've Never Adjusted Your Chair?!
(detailed instructions)

  • Adjust the height of your chair to allow you to use the keyboard and mouse properly (see keyboard and mouse sections after finishing chair tips).
  • If your feet cannot be placed flat on the floor use a foot rest.
  • Make Sure that the chair is close enough to your workstation that you don't have to reach with your arms in order to use the keyboard or the mouse.
  • Make sure that your back rests against the chair back.
  • Support your lower back using the adjustable lumbar support of the chair or with a cushion or pad.
  • Adjust the depth of the seat pan so there is 1 to 3 fingers distance between the front edge of the seat pan and the backs of your knees.

Monitor/Screen

  • Center the monitor directly in front of you.
  • Top of the viewing screen should approximately eye level.
  • Monitor should be positioned to reduce glare and reflection by having it flat or slightly tilted downward, and by having the monitor at least 90o to windows.
  • Blink frequently to keep your eyes moist.
  • Practice the 20/20/20 rule. For every 20 minutes working at a monitor, look at something at least 20 feet away from you for 20 seconds.

Keyboard

  • Should be directly in front of you
  • Your forearms are parallel to your thighs when your feet are flat on the floor.
  • Wrists should be straight.
  • Keyboard should be level or tilted slightly down away from you.
  • When using a wrist rest, you should not continuously rest your wrist on the wrist rest. Instead, only rest between bursts of typing, and then only rest the heels of your palms on the wrist rest to avoid putting unnecessary pressure on the area of the carpal tunnel.

Mouse

  • Place the mouse on the side of the hand that is most comfortable for you to use.
  • Mouse should be placed as close to the keyboard as possible.
  • The wrist should be straight when using the mouse.
  • Keep your elbow in close to your body when using the mouse.

Document Holder

  • Use a document holder and place it in front of the monitor or next to the monitor.

Workstation Items

  • Place your most frequently used objects within arms reach.

Phone

  • Never cradle phone between your neck and shoulder.
  • Hold the phone in your non-dominant hand and do not twist your neck.
  • Use a headset.