Office Workstation
Ergonomics
Introduction
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Introduction
Course Overview
Part 1: Your Chair
Part 2: Your Keyboard and Mouse
Part 3: Your Monitor
Part 4: Your Environment
Summary
1
Your Chair
Your chair is more than just a place to sit. It is
also a tool for improving the ergonomic conditions
of your workstation. Best practices for selecting the
chair include suitability for the individual, good
lumbar support, five legs and casters, and multiple
points of adjustability.
In this section, we will look at your seating
conditions related to the following components:
• Seat height
• Seat back
• Seat depth
• Seat pan tilt
• Armrest position
1 Your Chair
Seat Height
Best Practice
Adjust your seat height to meet
the following conditions:
• Your feet are flat on the floor
Flat on floor
1 Your Chair
Seat Height
Best Practice 90°or slightly greater
Adjust your seat height to meet
the following conditions:
• Your feet are flat on the floor
• Your knees are bent at angle
of 90° or greater
1 Your Chair
Seat Height
Best Practice Horizontal to floor
Adjust your seat height to meet
the following conditions:
• Your feet are flat on the floor
• Your knees are bent at angle
of 90° or greater
• Your thighs are horizontal to
the floor.
1 Your Chair
Seat Tilt
Best Practice
Adjust your seat pan tilt and
back support so that your hips
and the tops of your thighs are
at right angles or slightly Right angle
greater.
or slightly
greater
1 Your Chair
Seat Back
Best Practice
Adjust your seat back so that it
supports the lumbar curve of
your spine. If the curve of the
seat is inadequate, you may Lumbar
need to consider a new chair or curve
a lumbar support attachment.
Recommendati
on
1 Your Chair
Seat Depth
Best Practice
Adjust your seat pan depth so
that the seat cushion is about 1 1 to 4 inches
– 4” from the backs of your
knees. A secondary option is to
consider a different chair.
2
Your Keyboard and
Mouse
The position of your keyboard and mouse is
critical to proper body mechanics at your
workstation.
In this section, we will look at the position of your
mouse and keyboard.
• Keyboard height
• Keyboard-to-user distance
• Neutral hand postures
• Mouse height
• Mouse-to-user distance
2 Your Keyboard and Mouse
Keyboard and Mouse Height
Best Practice
Adjust keyboard height so that
both your arms and forearms are
at right angles or slightly greater
(90° – 105°) and both your
forearms and hands form straight
lines. 90°to 105°
2 Your Keyboard and Mouse
Distance from Keyboard
Best Practice
The distance between you and
your keyboard should allow you
to relax your shoulders. Your
elbows should hang close to
your body.
2 Your Keyboard and Mouse
Neutral Hand Posture (lateral)
Best Practice
Adjust your desk height,
keyboard, or mouse position so
that your wrists are in straight
lines. This maintains neutral hand
posture.
Do not bend your wrists to the
sides.
Straight lines
2 Your Keyboard and Mouse
Neutral Hand Posture (vertical)
Best Practice
Just as wrists should not bend
horizontally, they also should not Straight lines
bend vertically.
Keep wrists in straight lines to
maintain neutral posture. Do not
bend your wrists upward or
downward.
2 Your Keyboard and Mouse
Mouse Location
Best Practice
Your mouse should be directly next
to the keyboard in the A position.
3
Your Monitor
If your monitor is not adjusted correctly, it
could affect your entire posture and create
neck, shoulder, and back problems.
The correct monitor height is critical to protecting
your neck, shoulders, back, and eyes.
In this section, we will look at the position of your
monitor:
• Monitor height
• Monitor-to-user distance
• Monitor alignment with user
• Visual comfort of screen
• Personal factors, such as corrective lenses
or eyewear
3 Your Monitor
Monitor Height
Within
Best Practice 2 or 3
Adjust your monitor so that your eye inches
level falls within 2” – 3” of the top of
the screen.
NOTE: If you have eyewear, such as
progressive lenses, your monitor may
need to be additionally adjusted to
meet your needs.
3 Your Monitor
Monitor-to-User Distance
16 – 28”
Best Practice
The monitor screen should be 16”
– 28” from your eyes.
In addition, adjust for corrective
lenses and personal comfort.
NOTE: If you have eyewear, such as
progressive lenses, your monitor may
need to be additionally adjusted to
meet your needs.
3 Your Monitor
Monitor Position
Best Practice
Position your primary monitor
directly in front of you.
Directly in
front
3 Your Monitor
Natural Light
Best Practice
Position your primary monitor
perpendicular to the strongest
source of natural light.
In other words, the incoming light
should be to your side, not behind
you or in front of you.
3 Your Monitor
Artificial Light
Best Practice
As with natural light, position your
primary monitor so that the light
is to the sides or above.
C
Avoid light shining in your eyes or
reflecting off of your monitor.
4
Your Environment
Proper organization and set-up of your work
area and surrounding environment is
critical.
In this section, we will look at your environment
and work area. The following elements will be
evaluated:
• Frequently used items
• Contact trauma
• Storage of cabinets and equipment
• Leg clearance
• Lighting
4 Your Environment
Placement of Frequently Used
Items
Best Practice
Frequently used items should be
positioned as near as possible to
reduce awkward reaching
postures.
4 Your Environment
Contact Trauma
Best Practice
Avoid contact with sharp edges by
lowering your tabletop height to
recommended levels or using a
keyboard or mouse wrist pad.
4 Your Environment
Leg Room Width
Best Practice
Your leg room width should include
the width of your hips plus two
inches.
4 Your Environment
Leg Room Height
Best Practice
Your leg room height should be
greater than or equal to the
highest point of your thighs.
Highest point
of thighs
4 Your Environment
Leg Room Depth
Best Practice
Your leg room depth must allow
for a comfortable sitting position.
Summary
Ergonomics impact your long-term health, and minor
problems can become major over time. Your work space
should be comfortable, allowing you to maintain a
neutral position most of the time.
Recommendations:
• Talk to your supervisor about making the changes
you need.
• Take care of your health in general to improve your
posture at work and to reduce the risk of injury.
• Make sure that you are not staying in the same
position for too long. Move around throughout the
day.
