Setting up Your Workstation Ergonomically

• Poor Posture: Can lead to musculoskeletal disorder (MSD/MSI), neck/back pain, carpel tunnel syndrome, tendinitis, lower back injuries, tennis elbow, repetitive strain injury, poor circulation, and fatigue
• Clutter or confined workspaces

• Micro-breaks, also known as Ergo Breaks

Personal Protective Equipment:

• Speakerphone or headset
• Ergonomic mouse and keyboard
• Adjustable monitors and ergonomic chairs
• Standing desks and adjustable office lighting
• Anti-fatigue mats

• Health and Safety Orientation
• Regular ergonomic assessments to help maintain a safe and productive environment

An ergonomic chair is most effective when adjusted correctly. Use the following steps to customize your chair to your body:

1. Adjust Seat Height:
   1. Sit fully in the chair; raise or lower the seat so your feet rest flat on the floor.
   2. Your knees should be slightly lower than your hips.
2. Set Lumbar Support:
   1. Adjust the backrest height or lumbar support to fit snugly into the curve of your lower back.
3. Adjust Seat Pan Depth:
   1. If available, set the seat pan depth so a closed fist fits between the edge of the seat and the back of your knees.
4. Set Backrest Angle:
   1. Adjust the backrest angle to achieve a torso-to-thigh angle of 93° to 113°.
5. Set Seat Tilt Angle:
   1. Tilt the seat pan for optimal comfort.
6. Adjust Armrests:
   1. Adjust the armrests to your elbow height. For swivel armrests, align them with your forearms while using the mouse.
7. Use a Footrest if Needed:
   1. If your feet do not reach the floor after these adjustments, use a footrest.
8. Reposition Periodically:
   1. Adjust the chair throughout the day to relieve muscle tension.

Positioning Your Keyboard and Mouse:

Correct keyboard and mouse positioning prevents overuse injuries. Follow these steps:

1. Sit close to the keyboard and mouse with upper arms relaxed.
2. Align your body with both the keyboard and mouse. Keep the mouse as close as possible to avoid shoulder rotation.
3. Adjust the height of the keyboard platform (or your chair if there is no adjustable platform) so shoulders are relaxed with elbows at a 90° angle or greater.
4. Set the keyboard platform at a slight downward (negative) tilt to keep your wrists straight.
5. Position the mouse to avoid overreaching, ensuring your wrist stays neutral (straight).
6. Use light keystrokes and avoid pounding the keys.
7. Support your forearm on an adjustable surface if constant mouse usage is required.
8. Do not rely on a wrist rest unless neutral wrist posture is unattainable. If needed, choose a soft gel or foam wrist rest.
9. Additional Tips:
   1. Operate the mouse using your entire arm (not just your wrist).
   2. Alternate between using your left and right hand for the mouse.
   3. Hold the mouse gently and rest fingers lightly on the buttons.
   4. Use shortcut keys to reduce mouse use.
   5. Consider using a separate keyboard and mouse if you work on a laptop to improve posture and comfort.

Monitor Placement:

Proper monitor positioning prevents neck strain and eyestrain:

1. Position the monitor so your natural eye level is about one-third down the screen.
2. Maintain a distance of 45–60 cm (18–24 inches) from the screen.
3. If you wear bifocals, lower the screen and adjust its tilt upward.
4. Align the monitor directly in front of you, in line with the keyboard.
5. Adjust brightness and contrast to reduce eyestrain.
6. Take regular visual breaks:
   1. Look at a distant object to relax your eye muscles.

Reference Document Use: 

For frequent reference:

1. Use a document holder to hold materials at eye level.
2. Place the holder between the keyboard and monitor, when possible, to avoid awkward postures.

Telephone Use: 

Frequent phone use requires ergonomic solutions:

1. Avoid cradling the phone between your ear and shoulder.
2. Use a headset or speakerphone for hands-free operation.

Lighting Adjustments:

Proper lighting reduces glare and eyestrain during computer work:

1. Maintain a lighting level of 500 lux in general office environments.
2. Position monitors parallel to overhead lights and perpendicular to windows.
3. Use blinds or curtains to reduce window glare.
4. Install diffusers on overhead fluorescent lights.
5. Use task lights for paperwork, angled away from the monitor.

Ergo Breaks:

Frequent movement throughout the day reduces fatigue and discomfort:

1. Take regular “Ergo Breaks” to shift positions, move, and stretch.
   1. Change tasks every 30–60 minutes to prevent muscle fatigue.
   2. Stretch your back, neck, and limbs during breaks.
2. If using a standing desk, alternate between sitting and standing to maintain comfort.
3. Rest your eyes for 20 seconds every 20 minutes by looking at something 20 feet away (20-20-20 rule).
4. Consider setting an alarm as a reminder.