Computer Workstation Self-Assessment
STEP 1: Chair Positioning
- Push your hips as far back as they can go in the chair.
- Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than,
- Adjust the back of the chair to a 100°-110° reclined angle. Ensure upper and lower back are supported. Use inflatable cushions or small pillows
if necessary. If chair is equipped with active back mechanism, use it to make frequent
- Adjust the armrests so that your shoulders are relaxed. Remove the armrest if they hamper movement.
STEP 2: Keyboard
- Pull body up close to the keyboard.
- Position the keyboard directly in front of the body.
- Determine what section of the board is used most frequently, and readjust the keyboard so that this section is centered with the body.
- Adjust the keyboard height so that shoulders are relaxed, elbows are in a slightly open position (100° to 110°),
and wrists/hands are straight.
- The keyboard tray should be able to accommodate the mouse, provide leg clearance, and fitted with an adjustable height and tilt mechanism.
- Use the tray mechanism to adjust the tilt (avoid opening or using the keyboard feet).
- The tray should not push body too far away from other work materials (such as the
- If sitting in a forward or upright position, try tilting the tray away from the body
at a negative angle. If body is reclined, a slight positive tilt may help maintain
a straight wrist position.
- If the tray is not fully adjustable, try adjusting the workstation or chair height
(use a seat cushion to get in a comfortable position).
- Wristrests can help to maintain neutral postures and pad hard surfaces. However, they should only be used to rest the palms of the hands between keystrokes.
- Avoid using excessively wide wristrests, or those that are higher than the space bar
of your keyboard.
- Resting on the wristrest while typing is not recommended.
- Place the pointer as close as possible to the keyboard. If possible, place it on a slightly inclined surface.
- Use a footrest to keep the feet flat and not dangling.
STEP 3: Monitor, Document, and Telephone
- Adjust the monitor and source documents so that the neck is in a neutral and relaxed position.
- Center the monitor directly in front of the body above keyboard.
- Position the top of the monitor so that eye height level is positioned within the upper third section of screen (lower for those wearing bifocals).
- Sit at least an arm's length away from the screen.
- Reduce glare by carefully repositioning of the screen.
- Place screen at right angles to windows.
- Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights
- Place telephone within easy reach (a cell phone stand can help). Use headsets and speaker phone to eliminate cradling
the handset on shoulder and neck.
- Position source documents directly in front of the body, between the monitor and the keyboard, using an in-line copy stand. If possible,
place source documents on a document holder and position directly in front (or slightly
adjacent) to the monitor.
STEP 4: Pauses and Breaks
- Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes.
- Always try to get away from your computer during lunch breaks.
- Avoid eye fatigue by resting and periodically refocusing them. Look away from the monitor and focus on something in the distance.
- Rest your eyes by covering them with the palm of the hand for 10-15 seconds.
- Use correct posture when working. Keep moving as much as possible.