Workstation Ergonomics Setup Brock University Environment, Health and Safety Begin to Setup

Chair Monitor Keyboard Work Environment Laptop Eyes Neck Shoulders Hands/Wrist Back Help Work Practices For setup and tips, click on the equipment label OR For help preventing discomfort click on a body part label Mouse Quick Tips Checklist

Chair Back to Diagram Correct Setup: Basic Guidelines Adjust chair height to allow feet to rest flat on the floor Knees are slightly lower than hips Approximately a 2-4inch space between the front of the chair and back of the knees Adjust seatback to fit natural curve of the lower back Adjust seat angle to allow for head, neck, shoulders and hips to be aligned Slight tilt backwards often increases comfort level Elbows directly at the sides with shoulders relaxed while using armrests Armrests should not interfere when typing Problem: Back Tilt Problem: Armrest Problem: Too High Problem: Too Low Problem: Too Deep Problem: Shallow Problem: Forward Tilt Problem: Lumbar Correct Setup

Chair Back to Diagram Armrest Problem: Too high: shoulders forced upward Too low: no support Too wide: shoulders in awkward position Solution: Use adjustment on the side of arm rest to sit at a comfortable height Shoulders relaxed Elbows at the side Problem: Back Tilt Problem: Armrest Problem: Too High Problem: Too Low Problem: Too Deep Problem: Shallow Problem: Forward Tilt Problem: Lumbar Correct Setup

Chair Back to Diagram Too High Problem: Feet not flat on the floor Solution: Lower the chair to a correct height (use adjustment under seat) Use a foot rest Problem: Back Tilt Problem: Armrest Problem: Too High Problem: Too Low Problem: Too Deep Problem: Shallow Problem: Forward Tilt Problem: Lumbar Correct Setup

Chair Back to Diagram Problem: Back Tilt Problem: Armrest Problem: Too High Problem: Too Low Problem: Too Deep Problem: Shallow Problem: Forward Tilt Problem: Lumbar Seat Depth Too Deep Problem: The edge of seat pan is touching the back of the knees Solution: Adjust the depth of the seat pan (sliding lever) If seat pan is not adjustable, a chair with a shorter seat pan is required Use a lumbar cushion to increase the shallowness (least desired) Correct Setup

Chair Back to Diagram Problem: Back Tilt Problem: Armrest Problem: Too High Problem: Too Low Problem: Too Deep Problem: Shallow Problem: Forward Tilt Problem: Lumbar Seat Shallow Problem: Space between the chair edge and back of knees is greater than four inches. The legs and back are not supported Solution: Adjust the depth of the seat pan (sliding lever) If seat pan is not adjustable, a chair with a larger seat pan is required Use a lumbar cushion it increase the depth (least desired) Correct Setup

Chair Back to Diagram Forward Tilt Problem: Head, neck, shoulders and hips are not aligned Solutions: Adjust the seat tilt back to a comfortable position Head, neck, shoulders and hips should be aligned Problem: Back Tilt Problem: Armrest Problem: Too High Problem: Too Low Problem: Too Deep Problem: Shallow Problem: Forward Tilt Problem: Lumbar Correct Setup

Chair Back to Diagram Problem: Back Tilt Problem: Armrest Problem: Too High Problem: Too Low Problem: Too Deep Problem: Shallow Problem: Forward Tilt Problem: Lumbar Lumbar Problem: Seat does not fit the natural curve of the lumbar spine. Poor back support. Solution: Adjust the angle of seatback to meet natural curve Raise/Lower seat back to accommodate your needs (use knob on back of chair) Adjust the lumbar curve in the chair (many chairs do not have this feature) Use lumbar cushion or roll to support back Correct Setup

Chair Back to Diagram Problem: Back Tilt Problem: Armrest Problem: Too High Problem: Too Low Problem: Too Deep Problem: Shallow Problem: Forward Tilt Problem: Lumbar Low Seat Problem: Seat is too low cause knees to sit above the hips Solution: Raise the seat to the correct level, which allows feet to be flat on the floor Seat maybe adjusted by using adjustable lever underneath the seat pan Correct Setup

Chair Back to Diagram Problem: Back Tilt Problem: Armrest Problem: Too High Problem: Too Low Problem: Too Deep Problem: Shallow Problem: Forward Tilt Problem: Lumbar Back Tilt Problem: Head, neck, shoulder and hips are not aligned Solution: Adjust seat tilt forward Back, neck, hips and shoulders aligned Correct Setup

Monitor Problem: Too HighProblem: UnalignedProblem: Too LowProblem: Too CloseProblem: Glare Correct Setup: Basic Guidelines Adjust the monitor height to allow the top of the screen to be slightly below eye level (1-2inches) Note: Bifocal users should position the monitor slightly lower then normal for comfortable viewing Monitor is between inches away meeting your comfort needs (approximately an arms reach away) Monitor is centered aligned with user and keyboard Position the monitor/workstation to avoid sunlight and glare 1-2” Back to Diagram Correct SetupProblem: Too Far

Monitor Problem: Unaligned Back to Diagram Unaligned Symptoms: Discomfort in neck and back Cause: Twisting the neck and back Solution: Reposition the monitor to be directly in line with A)The user B)The G & H keys Correct SetupProblem: GlareProblem: Too HighProblem: Too LowProblem: Too FarProblem: Too Close

Monitor Glare Symptom: Eye strain Cause: Difficulty reading the screen as a result of glare Solutions: Adjust the contrast and brightness of the monitor Clean the monitor If glare is from a light source (ex. lamps, sunlight) reposition the monitor to be parallel to the light source Use curtains or shades to block external light Decrease intensity of light (ex. Remove light bulb) Reposition lamps Use a monitor glare shield Back to Diagram Correct SetupProblem: UnalignedProblem: GlareProblem: Too HighProblem: Too LowProblem: Too FarProblem: Too Close

Monitor Back to Diagram Too High Symptom: Neck Strain (affects postural muscles that support the head and cervical spine) Cause: Neck is extended past a neutral position Solution: Raise the monitor (place on a stand, phonebook, papers etc) Correct SetupProblem: UnalignedProblem: GlareProblem: Too HighProblem: Too LowProblem: Too FarProblem: Too Close

Monitor Back to Diagram Too Low Symptom: Neck Strain (affects postural muscles that support the head and cervical spine) Cause: Neck is flexed past a neutral position Solution: Raise the monitor (place on a stand, phonebook, papers etc) Correct SetupProblem: UnalignedProblem: GlareProblem: Too HighProblem: Too LowProblem: Too FarProblem: Too Close

Monitor Back to Diagram Too Far Symptom: Eyestrain Cause: Computer too far Solution: Slide monitor closer to a comfortable distance (between 16 and 28 inches) Correct SetupProblem: UnalignedProblem: GlareProblem: Too HighProblem: Too LowProblem: Too FarProblem: Too Close

Monitor Correct Setup Back to Diagram Too Close Symptom: Eyestrain Cause: Computer too close Solution: Slide monitor back to a comfortable distance (between 16 and 28 inches) Problem: UnalignedProblem: GlareProblem: Too HighProblem: Too LowProblem: Too FarProblem: Too Close

Keyboard Problem: Too LowProblem: Too HighProblem: Keyboard SlopeProblem: Wrist ContactCorrect Setup Back to Diagram Problem: Too Far Correct Setup: Basic Guidelines Adjust keyboard height so shoulders are relaxed Hands should be at or slightly below Wrists should not come in contact with surfaces while typing Keyboard should be flat or slopped downward Adjust the keyboard distance according to the user

Keyboard Problem: Too LowProblem: Wrist Contact Back to Diagram Wrist Contact Problem: Wrists in contact with sharp edge of desk Solution: Bring keyboard closer to the edge of the tray/platform Install a keyboard tray to eliminate wrist contact with sharp edge of desk Problem: Too FarCorrect SetupProblem: Too HighProblem: Keyboard Slope

Keyboard Problem: Too LowProblem: Wrist Contact Too Far Problem: Shoulders are not relaxed; elbows are not at the sides Solution: Slide keyboard towards user Move chair closer to workstation Ensure sufficient space under the desk for user to sit close Position keyboard at the edge of desk or tray/platform Problem: Too Far Back to Diagram Correct SetupProblem: Too HighProblem: Keyboard Slope

Keyboard: Too Low Problem: Too LowProblem: Wrist Contact Back to Diagram Too Low Problem: Hands are to low, forcing wrists into an awkward position Solution: Raise the keyboard tray/platform Raise chair if situated too low Problem: Too FarCorrect SetupProblem: Too HighProblem: Slope

Keyboard Problem: Too LowProblem: Wrist Contact Back to Diagram Too High Problem: Arms are above elbows Solution: Lower the keyboard tray/platform Raise the workstation chair and use a foot rest (least desired) Problem: Too FarCorrect SetupProblem: Too HighProblem: Slope

Keyboard Problem: Too LowProblem: Wrist Contact Back to Diagram Slope Problem: The upward tilt forces the wrists into extension, opposed to a neutral/flat posture Solution: Fold down or remove legs off bottom of keyboard Adjust the tilt Place an object underneath the front of the keyboard to create a level surface (least desired) Wrists should be in a flat/neutral position Problem: Too FarCorrect SetupProblem: Too HighProblem: Keyboard Slope

Mouse Problem: Too HighProblem: Too LowProblem: Too FarProblem: Wrist ContactCorrect Setup Back to Diagram Correct Setup: Basic Guidelines Mouse is at same height as keyboard and does not come in contact with surface Mouse is located directly beside keyboard Wrists are maintained in a flat/neutral position

Mouse Problem: Too HighProblem: Too LowProblem: Too FarProblem: Wrist ContactCorrect Setup Back to Diagram Too High Problem: Mouse is not at the same level as keyboard Solutions: Place the mouse beside the keyboard Elbows should remain at sides with arms at a 90’ angle

Mouse Problem: Too HighProblem: Too LowProblem: Too FarProblem: Wrist ContactCorrect Setup Back to Diagram Too Low Problem: Wrist forced into flexion not a neutral position Solutions: Place mouse on keyboard tray/platform Wrists should remain flat

Mouse Problem: Too HighProblem: Too LowProblem: Too FarProblem: Wrist ContactCorrect Setup Back to Diagram Too Far Problem: Elbows not at the sides, placing the shoulder in an awkward position Solution: Place mouse directly next to keyboard Place mouse on keyboard tray

Mouse Problem: Too HighProblem: Too LowProblem: Too FarProblem: Wrist ContactCorrect Setup Back to Diagram Wrist Contact Problem: Wrist contacts edge of desk, which creates pressure on the structure of the wrist Solution: Bring the mouse to the edge Use a keyboard tray/platform to avoid the sharp edge of a desk Place whole hand over mouse all fingers to hang over the front

Work Environment Setup Leg RoomObjectsGlareDim Light Back to Diagram Correct Setup: Basic Guidelines Two inches of space between arm rest and hips Sufficient leg room Frequently used items placed within a bent arms reach Adequate lighting and does not cause glare Avoid reaching for objects

Work Environment SetupLeg RoomObjectsGlareDim Light Back to Diagram Leg Room Problem: Insufficient leg room forces the user to position the body awkwardly around objects Solution: Remove objects under the desk to allow for sufficient room

Work Environment SetupLeg RoomObjects GlareDim Light Objects Problems: Reaching for objects Solutions: Move frequently used items to be within a bent arms reach Move telephone to bent arms reach on non- dominant side Organize workstation to allow yourself to write without twisting the body. Write on dominant side Have a clear and organized workstation Back to Diagram

Work Environment SetupLeg RoomObjects GlareDim Light Back to Diagram Glare Problem: Glare causes difficulty reading the screen Solution: Use curtains or shades to block direct sunlight Use adjustable light controls Use low intensity lights or remove a bulb to minimize light Use light fixtures that diffuse light Use a monitor glare shield

Work Environment SetupLeg RoomObjectsGlare Dim Light Back to Diagram Dim Light Problem: Working in dark conditions; strain on the eyes. Solution: Change light bulbs regularly Clean light fixtures regularly Add additional lighting Avoid placing light fixtures behind workers

Laptop Back to Diagram Laptop computers offer a portable workstation, however compromises workstation ergonomics. The joined monitor and keyboard eliminates the user from customizing the workstation to meet their needs. Users must identify the primary risks of laptop use; environmental, postural and procedural. Refer to the above icons for tips and potential solutions for laptop computer use. Keyboard SetupMonitor SetupCorrect SetupChair Setup

Laptop Back to Diagram Correct Setup Keyboard SetupMonitor Setup Chair Setup Problem: We use laptops everywhere, often in areas that do not provide proper seating (ex. bench, counter top). The back is then forced into an awkward position, compromising the natural curve of the back. Solution: Take frequent breaks (every 30mins for 2mins) Alternate tasks For prolonged laptop use appropriate office chair (See Chair Setup for guidelines) Chair Setup

Laptop Back to Diagram Correct SetupKeyboard SetupMonitor Setup Problem: Laptops pose concern for shoulder, neck and wrist discomfort due to poor posture when the keyboard in attached to the monitor. Solution: Use a separate keyboard and mouse for prolonged use. (See keyboard, mouse and monitor setup) Take frequent breaks Alternate tasks Chair Setup

Laptop Back to Diagram Correct Setup Keyboard SetupMonitor Setup Solutions: If ideal positions can not be attained, take frequent breaks Avoid resting on your lap for prolonged periods (Heat may burn skin) Use objects to adjust the height (ex. pillow, phonebook, binder) Chair Setup

Work Practices BreaksWrist PostureSitting PosturePhone PostureAlternate Tasks Back to Diagram Take a break, stand up and stretch Solutions: Stand up at least once per hour Look for opportunities to stand (while on the phone, walking to the printing) Set up break opportunities (coffee, washroom, water) Take a 2min break every 30min when using a computer Note: Taking a two minute break every thirty minutes is the same as taking two fifteen minute break during an eight hour day Click Here For Exercises

Work Practices BreaksWrist PosturePhone PostureAlternate Tasks Back to Diagram Wrist Posture Solutions: Maintain straight wrists while using keyboard/mouse Use muscles from upper arms and shoulders to move hands. Avoid using your wrists. Tape a pencil to the back of your hand/wrist to monitor your posture If wrists begin to fall, take a break Avoid resting wrists on surfaces when using keyboard/mouse A)Use keyboard tray to avoid sharp edge of desk B)Move keyboard to edge of desk or tray C)Let hands float above wrist rests Sitting Posture

Work Practices BreaksWrist PosturePhone Posture Back to Diagram Sitting Posture Solutions: Sit in an upright supported posture by adjusting tilt of the chair Alternate positions throughout the day Avoid awkward postures Legs crossed, ankles crossed, body twisted Sitting PostureAlternate Tasks

Work Practices BreaksWrist Posture Back to Diagram Alternate Tasks Solutions Schedule multiple tasks throughout the day Break up prolonged periods of computer use Perform small tasks and errands throughout the day Sitting PostureAlternate TasksPhone Posture

Work Practices BreaksWrist Posture Back to Diagram Phone Posture Symptoms: Strain/stress on shoulder, arm, neck Cause: Placing phone too far away, causing repetitive movements. Keep telephone cord out of area to eliminate trip hazard. Solution Place telephone in direct work zone (depending on usage) Use a “hands-free” head set if repeated or prolonged phone use is required Speaker phone if appropriate Use hand to hold receiver Sitting PostureAlternate TasksPhone Posture

Eyes Breaks Back to Diagram Correct Setup Correct Setup: Basic Guidelines Adjust the monitor height to allow the top of the screen to be slightly below eye level (1-2inches) Note: Bifocal users should position the monitor slightly lower then normal for comfortable viewing Monitor is between inches away meeting your comfort needs (approximately an arms reach away) Monitor is aligned with user and keyboard Position the monitor/workstation to avoid sunlight, glare and excess lighting Problem: Monitor Far Problem: Monitor Close Problem: Too DimProblem: Glare & Light

Eyes BreaksProblem: Monitor Far Problem: Monitor Close Problem: Glare & Light Problem: Too Dim Monitor Too Far Symptoms: Eye discomfort Cause: Straining/squinting eyes to see screen Solutions: Move monitor closer Monitor is between inches away meeting your comfort needs Make images/font larger Back to Diagram Correct Setup

Eyes Breaks Monitor Too Close Symptoms: Eye strain/discomfort Cause: Too close to screen Solutions: Slide monitor further away Monitor is between inches away meeting your comfort needs Back to Diagram Correct SetupProblem: Monitor Far Problem: Monitor Close Problem: Too DimProblem: Glare & Light

Eyes Breaks Back to Diagram Too Dim Symptoms: Eye strain/discomfort Cause: Working in dark conditions; strain on the eyes. Solution: Change light bulbs regularly Clean light fixtures regularly Add additional lighting Avoid placing light fixtures behind workers Correct SetupProblem: Monitor Far Problem: Monitor Close Problem: Too DimProblem: Glare & Light

Eyes Breaks Glare and Light Symptoms: Eye discomfort Cause: Insufficient breaks Solutions: Rule: Take a break every 20min, look away 20ft for 20sec Blink often to keep eyes moist Back to Diagram Correct SetupProblem: Monitor Far Problem: Monitor Close Problem: Too DimProblem: Glare & Light

Eyes Breaks Back to Diagram Breaks Symptom: Eye Discomfort Cause: Insufficient breaks/recovery time Solution: Take frequent breaks ( Rule: Every 20mins, look 20ft away, for 20secs) Blink often to keep eyes moist Correct SetupProblem: Monitor Far Problem: Monitor Close Problem: Too DimProblem: Glare & Light

Neck Correct PostureProblem: Monitor too High Problem: Monitor too Low Problem: Posture Problem: Phone Problem: Reading Problem: Lifting Breaks Back to Diagram Correct Setup: Basic Guidelines Symptom: Neck discomfort Cause: Neck not aligned Solution: Keep neck aligned with body Be conscious of your neck to fall forward

Neck Correct PostureProblem: Monitor too High Problem: Monitor too Low Problem: Posture Problem: Phone Problem: Reading Problem: Lifting Breaks Lifting Symptom: Neck Discomfort Cause: Natural curve in back is disrupted Solution: Avoid bending forward, twisting or slouching Hold weight close to the body Use assistance when lifting heavy objects Take breaks from prolonged lifting Store heavy objects at waist level Avoid lifting objects from above the shoulder level, use a stool Use your legs Back to Diagram

Neck Correct PostureProblem: Monitor too High Problem: Monitor too Low Problem: Posture Problem: Phone Problem: Reading Problem: Lifting Breaks Back to Diagram Posture Symptom: Neck discomfort Cause: Body not aligned Solution: Avoid sitting with legs crossed or body twisted Adjust seat to allow an upright position, with full support (See chair setup)

Neck Correct PostureProblem: Monitor too High Problem: Monitor too Low Problem: Posture Problem: Phone Problem: Reading Problem: Lifting Breaks Back to Diagram Monitor too High Symptom: Neck Strain (affects postural muscles that support the head and cervical spine) Cause: Neck is extended past a neutral position Solution: Raise the monitor (place on a stand, phonebook, papers etc)

Neck Correct PostureProblem: Monitor too High Problem: Monitor too Low Problem: Posture Problem: Phone Problem: Reading Problem: Lifting Breaks Back to Diagram Monitor too Low Symptom: Neck Strain (affects postural muscles that support the head and cervical spine) Cause: Neck is flexed past a neutral position Solution: Raise the monitor (place on a stand, phonebook, papers etc)

Neck Correct PostureProblem: Monitor too High Problem: Monitor too Low Problem: Posture Problem: Phone Problem: Reading Problem: Lifting Breaks Back to Diagram Phone Symptoms: Strain/stress on shoulder, arm, neck Cause: Placing phone too far away, causing repetitive movements. Keep telephone cord out of area to eliminate trip hazard. Solution Place telephone in direct work zone, depending on usage Use a “hands-free” head set if repeated or prolonged phone use is required Use speaker phone if appropriate Use hand to hold receiver not shoulder

Neck Correct PostureProblem: Monitor too High Problem: Monitor too Low Problem: Posture Problem: Phone Problem: Reading Problem: Lifting Breaks Back to Diagram Reading Symptom: Neck discomfort Cause: Poor viewing position Solution: Use document holder placed directly in front of the monitor to avoid awkward turning of the night

Neck Correct PostureProblem: Monitor too High Problem: Monitor too Low Problem: Posture Problem: Phone Problem: Reading Problem: Lifting Breaks Back to Diagram Breaks Symptoms: Eye discomfort Cause: Insufficient breaks Solutions: Rule: Take a break every 20min, look away 20ft for 20sec Blink often to keep eyes moist

Shoulders, Hands, Wrists Problem: Key Height Problem: Distance Problem: Wrist Contact Problem: Key Slope Problem: Wrist Problem: Overuse Problem: Unaligned Problem: Other Breaks Wrist Contact Problem: Wrist contacts edge of desk, which creates pressure on the structure of the wrist Solution: Bring the mouse to the edge Use a keyboard tray/platform to avoid the sharp edge of a desk Place whole hand over mouse allowing fingers to hang over the front Back to Diagram

Shoulders, Hands, Wrists Back to Diagram Problem: Key Height Problem: Distance Problem: Wrist Contact Problem: Key Slope Problem: Wrist Problem: Overuse Problem: Unaligned Problem: Other Breaks Key Slope Problem: The upward tilt forces the wrists into extension, opposed to a neutral/flat posture Solution: Fold down or remove legs off bottom of keyboard Adjust the tilt Place an object underneath the front of the keyboard to create a level surface (least desired)

Shoulders, Hands, Wrists Back to Diagram Problem: Key Height Problem: Distance Problem: Wrist Contact Problem: Key Slope Problem: Wrist Problem: Overuse Problem: Unaligned Problem: Other Breaks Solutions: Maintain straight wrists when using keyboard/mouse Use muscles from upper arms and shoulders to move hands. Avoid using your wrists. Tape a pencil to the back of your hand/wrist to monitor your posture If wrists begin to fall, take a break Avoid resting wrists on surfaces when using keyboard/mouse A)Use keyboard tray to avoid sharp edge of desk B)Move keyboard to edge of desk or tray C)Let hands float above wrist rests

Shoulders, Hands, Wrists Back to Diagram Problem: Key Height Problem: Distance Problem: Wrist Contact Problem: Key Slope Problem: Wrist Problem: Overuse Problem: Unaligned Problem: Other Breaks Distance Problem: Shoulders are not relaxed; elbows are not at the sides and wrists are forced into awkward position Solution: Slide keyboard towards user Move chair closer to workstation Ensure sufficient space under the desk for user to sit close Position keyboard at the edge of desk or tray/platform

Shoulders, Hands, Wrists Back to Diagram Problem: Key Height Problem: Distance Problem: Wrist Contact Problem: Key Slope Problem: Wrist Problem: Overuse Problem: Unaligned Problem: Other Breaks Keyboard Height Problem: Wrists are not aligned with elbows Shoulders are elevated Solution: Raise/Lower the keyboard tray/platform Raise/Lower the workstation chair and use a foot rest (least desired) Place mouse directly beside keyboard

Shoulders, Hands, Wrists Back to Diagram Problem: Key Height Problem: Distance Problem: Wrist Contact Problem: Key Slope Problem: Wrist Problem: Overuse Problem: Unaligned Problem: Other Breaks Unaligned User and Workstation Problem: User, chair, keyboard and monitor are not directly inline Solution: Reposition the user and chair to be directly in line with monitor and keyboard Line the monitor up with letters G and H

Shoulders, Hands, Wrists Back to Diagram Problem: Key Height Problem: Distance Problem: Wrist Contact Problem: Key Slope Problem: Wrist Problem: Overuse Problem: Unaligned Problem: Other Breaks Overuse Problem: Relying on the mouse Solution: Use keyboard shortcuts PC Keyboard Shortcut Mac Keyboard Shortcut

Shoulders, Hands, Wrists Back to Diagram Problem: Key Height Problem: Distance Problem: Wrist Contact Problem: Key Slope Problem: Wrist Problem: Overuse Problem: Unaligned Problem: Other Breaks Take a break, stand up and stretch Solutions: Stand up at least once per hour Look for opportunities to stand (while on the phone, walking to the printing) Set up break opportunities (coffee, washroom, water) Take a 2min break every 30min when using a computer Note: Taking a two minute break every thirty minutes is the same as taking two fifteen minute break during an eight hour day Click Here For Exercises

Shoulders, Hands, Wrists Back to Diagram Problem: Key Height Problem: Distance Problem: Wrist Contact Problem: Key Slope Problem: Wrist Problem: Overuse Problem: Unaligned Problem: Other Breaks Other Solution: Keep fingernails short Alternate tasks when prolonged computer use is required Vary hands and fingers when using squeeze tools (stapler, hole punch, photocopier)

Keyboard Problem: Too LowProblem: Too HighProblem: SlopeProblem: Wrist ContactCorrect Setup Back to Diagram Too Low Problem: Hands are to low, forcing wrists into awkward position Solution: Raise the keyboard tray/platform Raise chair if situated too low Problem: Too Far

Back Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Correct Setup: Basic Guidelines Adjust chair height to allow feet to rest flat on the floor Knees are slightly lower than hips Approximately a 2-4inch space between the front of the chair and back of the knees Adjust seatback to fit natural curve of the lower back Adjust set angle to allow for head, neck, shoulders and hips to be aligned Elbows directly at the sides with shoulders relaxed while using armrests Armrests should not interfere when typing If you feel discomfort re-evaluate your workstation Take breaks Alternate tasks Back to Diagram

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks High Seat Symptoms: Back discomfort Cause: Seat raised to high, feet not supported by the floor Solution: Lower the chair to the correct height by using the seat adjustments Use a raised footrest

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Low Seat Symptoms: Back discomfort Cause: Seat is too low causing the knees to sit above the hips Solution: Raise the seat to the correct level, which allows feet to be flat on the floor Seat maybe adjusted by using adjustable lever underneath the seat pan

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Seat Tilt Back Symptoms: Back discomfort Cause: Seat tilted back, causing the head, neck, shoulders and hips to be unaligned Solution: Adjust seat tilt forward Align the head, neck, shoulders and hips

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Seat Tilt Forward Symptoms: Back discomfort Cause: Seat tilted too far forward, causing head, neck, shoulders and hips to be unaligned Solution: Adjust seat tilt forward Align the head, neck, shoulders and hips

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Seat Shallow Symptoms: Back discomfort Cause: The space between the chair edge and back of knees is greater than four inches. The legs and back are not supported Solution: Adjust the depth of the seat pan (sliding lever) If seat pan is not adjustable, a chair with a larger seat pan is required Use a lumbar cushion it increase the depth (least desired)

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Seat Depth Symptoms: Back discomfort Cause: The edge of seat pan is touching the back of the knees Solution: Adjust the depth of the seat pan (sliding lever) If seat pan is not adjustable, a chair with a shorter seat pan is required Use a lumbar cushion to increase the shallowness (least desired)

Back Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Lumbar Symptoms: Back discomfort Cause: Seat does not fit the natural curve of the lumbar spine. Poor back support Solution: Adjust the angle of seatback to meet natural curve Raise/Lower seat back to accommodate your needs (use knob on back of chair) Adjust the lumbar curve in the chair (many chairs do not have this feature) Use lumbar cushion or roll to support back Back to Diagram

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Unaligned User and Workstation Symptoms: Back discomfort Cause: User, chair, keyboard and monitor are not directly aligned Solution: Reposition the user and chair to be directly in line with monitor and keyboard Line the monitor up with letters G and H

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Leg Room Symptoms: Back discomfort Cause: Insufficient leg room forces the user to position the body awkwardly around objects Solution: Remove objects under the desk to allow for sufficient room Move objects to a better suited location to provide ample space

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Lifting Symptoms: Back discomfort Cause: Natural curve of the back is not maintained. Poor back support Solution: Use legs to lift Back remains in natural position Hold loads close to the body Store heavy items between shoulder and knee height Avoid lifting objects above the shoulders (use a ladder or step stool) Do not lift heavy objects alone Avoid forward being, twisting and slouching Take breaks from repetitive lifting

Back Back to Diagram Problem: Seat High Problem: Seat Low Problem: Seat Depth Problem: Seat Shallow Problem: Seat Tilt Back Problem: Seat Tilt Forward Problem: Lumbar Problem: Leg Room Problem: Lifting Problem: Unaligned Breaks Take a break, stand up and stretch Solutions: Stand up at least once per hour Look for opportunities to stand (while on the phone, walking to the printing) Set up break opportunities (coffee, washroom, water) Take a 2min break every 30min when using a computer Note: Taking a two minute break every thirty minutes is the same as taking two fifteen minute break during an eight hour day Click Here For Exercises

Quick Tips Monitor: Directly in front of use, just below eye level Head & Neck: Aligned with torso Shoulders: Relaxed, not raised or hunched Elbows: Close to body, at a 90 degree angle resting on arm rest Wrist: Natural and straight Back: Supported by chair in a straight, neutral position with natural curve present Hips: Bent approximately at 90’ Wrists & Hands: Aligned with forearms and relaxed Keyboard: Tilted slightly downward, directly in line with the body Feet: Flat on the floor Tools: Frequently used items within easy reach Back to Diagram

Checklist Review and asses your personal workstation by completing the following checklist. Back to Diagram Workstation Ergonomics Checklist

Help John Roberts Employee Health Specialist Health Management and Employee Accommodation Ext Back to Diagram This tool is designed to assist you in setting up your computer workstation or laptop properly to prevent injury or discomfort. Follow the directions below and click on the BLUE text for correct workstation setup or areas of the body which may experience aches, pains and discomfort. Click on the small photos that appear for information on setup, common problems, tips and solutions. Continue through as many components as desired. For further assistance