WORKSTATION ERGONOMICS GUIDE

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Alyson Stewart
6 years ago
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Seat Height Office Chair Sit well back into chair with both feet (heels and toes) firmly on the floor Find lever to elevate seat height adjust seat height Lift bottom slightly off chair to elevate -

1 Seat Height Office Chair Sit well back into chair with both feet (heels and toes) firmly on the floor Find lever to elevate seat height adjust seat height Lift bottom slightly off chair to elevate - place weight on seat to lower chair Adjust height until both feet are comfortably on the floor. Ensure both thighs are comfortably in contact with the seat pan and the knees are not above hip height. seat too high Don't be concerned with the desk height - this will be addressed in the next step. Your bottom should be placed firmly against the back of the seat and both feet comfortably on the floor. right height Page 1 of 11

Adjust seat height to desk With the seat adjusted for your height, place the chair at the workstation, sit and check for comfort. If the seat seems too high, drop it a more comfortable level.

Re-adjust your seat height to ensure that the elbows are just slightly lower than the wrists and the shoulders feel comfortable. Try to keep the angle of your elbow at around 90 110 degrees.

2 Adjust seat height to desk With the seat adjusted for your height, place the chair at the workstation, sit and check for comfort. If the seat seems too high, drop it a more comfortable level. If the seat seems too low, e.g. knees to high, raise it to a more comfortable level. Re-adjust your seat height to ensure that the elbows are just slightly lower than the wrists and the shoulders feel comfortable. Try to keep the angle of your elbow at around degrees. Shrug your shoulders up and drop them down several times. Now feel for the relaxed position. Now place your arms onto the workstation. The elbows should be slightly lower than the wrists and the shoulders relaxed. Most people will find the feet are still comfortably on the floor. If your feet are not able to take some weight on your feet via the floor, then a footrest maybe required. If your knees are higher than your hips, you may need to re-adjust the seat height to accommodate both seat and desk height. Complete these adjustments and then move on. Adjust seatback position Find the lever that adjusts the seat back position forward and back. For most work tasks, you will find that the seat back is best in about 5 0 to 10 0 back from vertical. Page 2 of 11

3 Find back and forward tilt Place your bottom firmly back into the chair, find vertical and adjust the seat back to each extreme. Adjust the seat back to vertical and then find a position a little back from this and feel for work comfort level. Adjust to a comfortable position Familiarise yourself with this adjustment. We will come back to this step later. Adjust Lumbar Support Good position for most desk work Find the lumbar support adjustment. This may be a lever (or set of levers) or an adjustable screw-in wheel system or similar. Adjust the support to the firmest and softest setting - there may only be a lumbar height adjustment on your chair Page 3 of 11

While sitting, feel for the 'deepest' part of the curve in your low back and adjust the height of the lumbar support to match Now adjust the tension on the support for maximum comfort.

This is an important step so play around with the settings including the seat back adjustment above to find the best comfort level.

4 While sitting, feel for the 'deepest' part of the curve in your low back and adjust the height of the lumbar support to match Now adjust the tension on the support for maximum comfort. This setting may feel best at the lowest setting if the curve is shallow and the highest setting, if your curve is deep. This is an important step so play around with the settings including the seat back adjustment above to find the best comfort level. Seat Pan Adjustment The seat pan refers to the actual seat of the chair. Most chairs offer a tilt adjustment forward and tilt adjustment backward. Unlock the lever by lifting it up and push the front of the seat downwards with your thighs and lock this position into place by pushing the lever down. Unlock the lever and push the back of the seat pan down with your bottom. You will feel the front lift up. Lock into place pushing the lever down. This adjustment is very helpful when doing certain types of work Seat tilt is best adjusted forward (front down) for concentrated work at the desk as it brings you close into the workspace and conveys this to other staff. Seat tilted back (seat front upwards) indicates a more 'open' body position indicating a readiness to listen or receive. Adjust to these positions while sitting at the workstation to appreciate the full effect. These positions can subtly help manage fatigue by making small alterations during the workday. There may be other adjustments that can be made to your chair but for most people the chair is now ready to use Page 4 of 11

Monitor Position Monitor Position If you are using a single monitor, the chair should be placed in front of the monitor, keeping in line with midpoint of the monitor one main monitor If using one

place yourself (chair) in between the monitors so that equal distance exists between you and each screen.

The point at which your fingers touch the screen is the best focal length for you to use your screen.

5 Monitor Position Monitor Position If you are using a single monitor, the chair should be placed in front of the monitor, keeping in line with midpoint of the monitor one main monitor If using one main monitor and the other as a secondary screen, place yourself midway in front of the main screen and the second, or auxiliary screen to the side slightly at an angle If using two monitors equally, place yourself (chair) in between the monitors so that equal distance exists between you and each screen. two monitors Sit comfortably in your chair and reach forwards with one hand and outstretched fingers toward the monitor. The point at which your fingers touch the screen is the best focal length for you to use your screen. If using multiple monitors, consult SEW for further advice as to the best placement for your circumstances. If you are wearing glasses, especially bifocals, you may need to move in closer or further away from screen in order to focus well. Adjust your monitor height by sitting up in the chair and matching the height of the top of the screen with the middle of your forehead. Adjusting screen height Ensure your screen is close to vertical and not affected by glare. For most people this position is optimum for good computer screen use Page 5 of 11

Keyboard Position Correct screen height Keyboard close to edge of desk Keyboard Placement Place the keyboard in front of the screen with the centre of the keyboard in

If you are not using the number pad on a regular basis, the 'centre' of the keyboard will be the midpoint of the letter keypad, not the whole keyboard.

6 Keyboard Position Correct screen height Keyboard close to edge of desk Keyboard Placement Place the keyboard in front of the screen with the centre of the keyboard in line with the centre of the monitor. If you are not using the number pad on a regular basis, the 'centre' of the keyboard will be the midpoint of the letter keypad, not the whole keyboard. Place the keyboard close and parallel to the edge of the desk with a good gap between the keyboard and the monitor. If, after some time, the keyboard is not parallel to the edge of the desk, you are not in line with the screen. Adjust accordingly to centre the keyboard. Keyboard not parallel to desk Page 6 of 11

The keyboard is usually best set up with the top raised about 25mm above the bottom or at about a 5 0 angle to match the wrist position.

7 If you need to use a *document holder, the best solution is to have it set up in between the keyboard and the monitor to reduce eye fatigue. Keyboard type and shape is a personal choice and usually based on experience and time spent keyboarding each day. The keyboard is usually best set up with the top raised about 25mm above the bottom or at about a 5 0 angle to match the wrist position. keyboard too far away Do not place the keyboard out in front of the body away from the edge of the desk as it will create ongoing shoulder and neck strain. Keyboard at edge of desk within comfortable reach The keyboard should be placed comfortably in front of the body with minimal reach to reduce strain over time. Page 7 of 11

Mouse Position Mouse and Other Desk Tools Keep the mouse close to the dominant hand side

Mouse had wandered away from body Try to use a mouse that fits the size of your hand.

A small mouse may look cute but generally not good for long term use.

8 Mouse Position Mouse and Other Desk Tools Keep the mouse close to the dominant hand side of the keyboard at all times. A wandering mouse can quickly cause upper body fatigue. Mouse had wandered away from body Try to use a mouse that fits the size of your hand. A small mouse can cause hand and finger fatigue. The mouse should fit the hand. A small mouse may look cute but generally not good for long term use. There are many variations of mouse available. If you feel you need a different style of mouse consult SEW for assistance. Page 8 of 11

9 Accessories Place the phone on the right side of the desk if you are right handed and on the left for left-hander. Headset can go either side. Place all other tools and work material that is used frequently within an arm distance arc from your body. Place less used tools outside the arc. Your workstation is now ready for use Avoiding Other Risk Factors Other Risks Keep the work area tidy and uncluttered especially under the desk. Cramped foot space can cause circulation problems over time as well as creating an increased trip or fall risk for yourself and other employees. Report flickering fluorescent tubes as these can lead to unwanted glare and visual disturbances over time. Always place your chair back under the desk. Pick up any paper or loose items that may have fallen from your desk or drawers. Keep the desk and surrounding areas free of large or protruding items. Poor posture is the biggest risk factor of all. Sit well back into the chair to allow the chair to work for you. Page 9 of 11

10 Wrong Wrong Right Avoid twisting or bending sideways while seated. Bending forward at the hips can reduce the risk greatly. Wrong Right Page 10 of 11

11 Stretching and ongoing Exercises You have now completed your Workstation Ergonomic Set Up. It is recommended that you review your set up every few months or following any workstation changes to ensure optimal comfort and efficiency of your workstation. Please refer any on-going problems to SEW Page 11 of 11

PERSONAL COMPUTER WORKSTATION CHECKLIST

PERSONAL COMPUTER WORKSTATION CHECKLIST Last Revised: 6/26/17 A. Summary Use the following checklists to assess your own computer workstation. If you say No to any items within the lists, it may indicate