This document provides guidance on assessing and adjusting an office workstation for ergonomic comfort and proper posture. Key areas to check include chair height and back support, keyboard and mouse positioning to avoid strain on the wrists, and monitor placement at eye-level to reduce neck strain. Minor adjustments like changing the height of chairs, keyboards, and monitors can make a workspace more ergonomic. Taking short breaks every hour from computer use can also help prevent fatigue.

1. Office Ergonomics: Simple Workstation Assessment & Adjustment
CHECK ADJUSTMENTS COMMENTS
Chair
Foot supports can be used if the chair height
Adjust seat height so that feet are flat on the ground or on a foot
cannot be lowered due to limitations of the
Seat height rest. The angle created by your body and thighs should be 90
chair or keyboard positioning. Foot rests can be
degrees or greater.
made from phone books, boxes or a shelf.
If your chair does not provide good lower back
support, try adding a lumbar cushion.
Place the curved portion of the backrest in alignment with the curve
Backrest height Inexpensive lumbar cushions include a rolled
in your lower back (lumbar area).
up towel, small pillow or rolled up bubble wrap
from packaging.
Position so that you have good support when performing keyboard You should be able to relax your lower back
Backrest work. Your legs and torso should create an angle that is greater against the backrest when seated firmly back in
than 90 degrees. the chair.
Check to see if you have space between the back of your knees
and the front edge of your chair. The chair edge should not interfere Using a lumbar cushion will also help you sit
Leg comfort
with lower leg position. If the seat edge touches the back of your leg forward in your chair.
or knees, try lowering the chair slightly or raising legs with a footrest
If your chair has other adjustments (seat tilt, arm rests etc.)
Posture Know your equipment!
experiment to find the most comfortable settings for your job task.
Minor chair adjustments can relieve some
Other chair adjustments Change your posture frequently during the day.
muscle stress and stiffness.
Keyboard
Keyboard height should be adjusted at about seated elbow height.
Wrists should be straight (neutral position). Shoulders and elbows If your keyboard is on a table that cannot be
should be relaxed. Work with your body close to your keyboard to adjusted, you will need to raise your chair and
Keyboard height
avoid awkward shoulder and arm postures caused by reaching in may need a footrest so you have a stable
front of your body. Keep elbows close to your body and in vertical location to support your legs and feet.
alignment with your shoulders (avoid “chicken wings” postures).
Keyboard angle can be adjusted by using the
Adjust the keyboard angle to promote straight wrists. For some “legs” located under the keyboard (positive tilt
Keyboard angle
people, this means a flat or slightly negatively tilted keyboard. only) or by adjusting the tilt mechanism on an
adjustable keyboard support.
Arms may be too wide/low/high, causing you to
If you rest your elbows on chair arm rests, make sure that the arm
maintain a bad posture to reach. It may be
position has a positive influence on your posture. If possible, adjust
Arm rests and keyboards better to remove the chair arms or make
the arm rest height to promote relaxed elbow and shoulder
changes like adding foam cushions to raise arm
positions.
height.
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2. Office Ergonomics: Simple Workstation Assessment & Adjustment
CHECK ADJUSTMENTS COMMENTS
Mouse
Position your mouse at the same level and as close as possible to
your keyboard to prevent excessive reaches. Try alternating use of
Mouse position
the mouse with your left hand or try alternative input device, such as
trackball or touchpad.
Monitor
Have someone help you determine if the
monitor is correctly placed. Inexpensive ideas
Top monitor should be at or below eye level (unless you are a
for adjusting monitor height include using
bifocal wearer) when you are seated to prevent bent neck or
phone books or paper reams.
Monitor height shoulder postures. Adjusting the monitor height may require
If you are a bifocal or trifocal wearer, lower the
removing the CPU (central processing unit) and placing it to the side
monitor until the bifocal correction works
of the monitor or beneath the desk.
comfortably without tilting your head
backwards.
The distance from your eyes to the monitor is usually in the range If your monitor is outside of this range, check to
Monitor distance between 18 and 32 inches. Exact distance will depend on what is a see if there are other factors that are
comfortable for you. influencing the monitor location.
Copy Holders
Documents that you need to view while typing should be placed Select a copy holder that is appropriate for the
Placement near the monitor screen. The copy holder can be slightly below or to size of your documents and whether you need
the side of the screen. to make notations.
Wrist Rests / Mouse Pads
Wrist rests should be slightly curved, cushioned
and covered with a smooth material that
Use a wrist rest and or mouse pad to reduce pressure on the wrist minimizes friction.
Reduce pressure against and to improve wrist posture. These devices are helpful if your Do not plant your wrists on the wrist rest while
hard surfaces wrists tend to bend downward when you key or your wrists rest on a typing because doing so will cause awkward
hard or sharp surface like the desk top or edge. wrist postures.
Never rest your wrists on a hard or sharp edged
surface.
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3. Office Ergonomics: Simple Workstation Assessment & Adjustment
Lighting
Clean monitor screen frequently with
If you have glare or reflection on your screen, orient monitor so that
Screen position appropriate cleaners to improve character
it is perpendicular to the light source.
resolution and clarity.
If the glare is caused by over head lighting, adjust the tilt of your
Try adjusting the contrast and brightness levels
screen so that it is neutral or slightly tilted downward. Close blinds
Glare on your monitor to find the setting that gives
are shades to eliminate outdoor light reflections and reduce
you the best visual comfort.
background lighting
Task lighting that highlights your document can improve visual
Task lighting
comfort.
Other
Make sure that there is adequate clearance under your desk for
Clearances
your feet, knees and the chair arms.
Work breaks of five to ten minutes for every
Take frequent, alternative work breaks after working at your
Breaks hour of computer use will help prevent fatigue
computer continuously for more than an hour at a time.
and reduce visual and muscular stress.
Perform periodic stretching and exercises to relieve stress when
Exercise and stretching
working at a computer or sitting for a prolonged period of time.
Place most commonly used items (adding machines, pens, staplers
Work area organization
and resource documents) within easy reach.
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