I am often asked how to properly set up an office space so that it is ergonomically better. Here is a list of things to consider when setting up your office space to make the office ergonomics better.

Computer workstations:

The monitor & keyboard positions, lighting and seating are especially important in preventing work-related musculoskeletal disorders & eye discomfort. These aspects should be taken into consideration to prevent discomfort &/or injury.

– Neutral posture at the keyboard & mouse-arms comfortably at the sides, elbows approximately at 90 degrees, forearms parallel to floor, knees slightly below hips & wrists straight – Chairs should meet the recommendations listed on the last page. – The work surface should be large enough to support the keyboard, mouse monitor and documents – The top line of the screen should be at or just below eye level to keep the neck straight (adjustable monitor arms, tables or platforms can help bring the screen to the proper height – Screens that tilt vertically and swivel horizontally help the worker adjust the best viewing angle. Ideally, the screen should be vertical to reduce glare spots. – Monitors should be placed 18-30 inches away from worker for viewing – Keyboards and monitors should be detachable so the angle & position can be adjusted – Keyboard and work-surface edges should be rounded – Documents should be at the same height & distance as the screen – The screen & document should be easily viewed so that the worker’s head isn’t turned to the side or tilted up or down regularly – To prevent glare, the monitor and keyboard should be perpendicular to windows and between (not directly under) overhead lights – Screen contrast & brightness should be easily adjustable – Screen characters should be clearly displayed, neither wavy nor flickering – Wrists/palms may be used to protect wrists and palms from hard or sharp edges to help keep the wrists in a neutral position. However, resting wrists on a wrist/palm rest during keying can put pressure on nerves. Wrist/palm rests should be made of soft but supporting material and be the same height as the front edge of the keyboard

  • Chair: Chairs should have a height-adjustable backrest to provide support for the lumbar region of the back. High-back chairs provide extra supper back support. Select a chair with easily adjusted seat pan height to permit the feet to rest flat on the ground with the upper legs parallel to the floor. A footrest may be needed by some people to achieve this position. Chairs should have a five-star based and casters compatible with the floor surface. T-armrests with adjustable height & width are recommended for intensive computer users. When seated properly, the seat pan should not hit the back of the knee