Work Station Ergonomics

This blog provides step-by-step instructions that take into account sound ergonomic principles in order to provide a comfortable, productive and safe work environment. This information aims to safeguard against Muscular Skeletal Disorders more commonly referred to as Repetitive Strain Injuries (RSI’s)








CHAIR SET UP

• Make sure you chair can be adjusted to accommodate your body by adjusting height, seat tilt and back support
• Make sure you sit right back in your chair and your feet are flat on the ground
• Adjust back support so depth of chair can be altered so the front edge is clear of the area behind your knees
• Adjust the tilt of your chair so there is minimal pressure on the underside of your thighs
• Height of chair should be adjusted so your thighs are level with the ground creating a 90 degree angle at the knee

Don’t forget to take regular breaks and not sit for extended periods and change your posture every 10-15 minutes

DESK SET UP

• Ensure you desk is adjusted so it allows you to have your elbows at a right angle and your hands at or slightly above the keyboard whilst seated
• Provide sufficient space under the desk for your legs and knees and a footrest provided if your feet do not sit flat on the floor

KEYBOARD

• The keyboard should be aligned with the computer screen and directly in front of the user

• Place keyboard 10 cm away from the front edge of the desk to reduce the distance required to reach it

• Documents should not be placed between the keyboard and the front of the desk because this places the keyboard too far away and contributes to poor posture

• Where possible, the feet at the rear of the keyboard should be maintained in a lowered position to minimise the height and angle of the keyboard and reduce unnecessary loading of the shoulder and wrist muscles

MOUSE

• Place mouse within your optimum reach zone
• Position mouse at the same level as your keyboard
• Ensure your fingers, wrist and forearm are in a straight line when using the mouse

MONITOR

• Position monitor approximately an arm’s length away with the top of your monitor at or below eye height
• Make sure you can view monitor without twisting your upper body
• Ensure monitor is free from reflections created by either natural or artificial lighting

DOCUMENT HOLDER

• If writing for on a flat surface for extended periods it is recommended that a document holder is used

TELEPHONE

• If a lot of time is spent on the phone use either a speaker phone, shoulder rest extension on your receiver or a headset
• Telephone should be positioned to allow for easy access

ANGLE BOARD

• It is recommended an angle board is used to maintain correct posture when reading by reducing the angle between the work surface and the vertical posture.
• Angle board is also recommended when writing and drafting to allow for correct positioning of wrist and good posture