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)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijWeYhQdvtY6ZhfDr2JlNJo6VPgI2Izo0qya6QeW7cdz6DsJb24i5NPwyb2vBanT1JvMAYMKrRtdiFdBdkUiEQBY_xIxzvqurarMyAcEcbG5YRHU2lS5sTnm1UVWDGi034aK3Nwu7LWRJT/s320/Chairtwo_Computer_Workstation_Variables.jpg)
CHAIR SET UP
DESK SET UP
KEYBOARD
MONITOR
TELEPHONE
ANGLE BOARD
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijWeYhQdvtY6ZhfDr2JlNJo6VPgI2Izo0qya6QeW7cdz6DsJb24i5NPwyb2vBanT1JvMAYMKrRtdiFdBdkUiEQBY_xIxzvqurarMyAcEcbG5YRHU2lS5sTnm1UVWDGi034aK3Nwu7LWRJT/s320/Chairtwo_Computer_Workstation_Variables.jpg)
![Your browser may not support display of this image.](https://mail-attachment.googleusercontent.com/attachment/?name=ccf32a38c42f1f28.gif&attid=0.1&disp=vahi&view=att&th=13618ea3f09f1fd8)
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
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
- 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
- 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