1. Workstation Ergonomics
Office of People and Capability, Safety, Emergency and Wellbeing
Workstation Ergonomics

2. Objectives
Understand the basic principles of ergonomic workstation setup
Conduct the ergonomic workstation setup on your own workstation
Know how to source additional assistance as required
Workstation Ergonomics

3. Consequences Common problems
treatment required
time off work
loss of productivity
errors
Impacts on home life and leisure activities
increase risk of injury
feeling unhappy & ‘cranky’
Common problems
neck, shoulder, back pain
headaches
eye strain
tendonitis (“tennis elbow”)
bursitis
fatigue
poor concentration
Workstation Ergonomics

4. Lifestyle, Fatigue and Poor Concentration
The brain requires a constant supply of oxygen to keep it functioning
Healthy diet, keep hydrated
Limit tea, coffee & alcohol
Adequate quality sleep
30 min moderate physical activity daily
Vigorous activity once a week
Workstation Ergonomics

5. Static and Sustained Postures
Even when posture is good, staying in one position (static posture) for too long can cause problems (e.g. prolonged sitting or standing)
Muscles and other soft tissues can fatigue
Smaller muscles fatigue earlier
More proximal muscles (shoulders and back) are used to sustain smaller muscles so they can used (e.g. fingers and hands)
Repetitive Movements - may be underestimated - small muscles and joints can be easily overused
Insufficient studies to determine effectiveness of sit-stand desks – to date some minor evidence they may assist in back musculo-skeletal discomfort, however may increase neck and shoulder musculo-skeletal discomfort
No standard sit–stand ratio has been established; though current advice to aim for a change each minutes, aiming for a one to one ratio throughout the day
Workstation Ergonomics

6. Monitor your posture and Movement
Human Body is designed for movement (dynamic)
Encourage dynamic movement in the workplace e.g. stand up / walking meetings, pick up printing, get a glass of water, stand up when on phone, walk to rubbish/recycle bins, walk and talk instead of , lunch time walk, change posture, do a few stretches, shake, etc.
Vary your work tasks during the day
Workstation Ergonomics

7. Posture What is good posture?
Equipment is important but the way you use it is critical
Good posture creates good balance, flow, improves comfort and increases blood flow to the brain
Poor posture is felt over a period of time
What is good posture?
Sit upright; weight balanced on bottom and thighs
Knees slightly lower than hips
Feet supported
Look forward with chin tucked in
Shoulders relaxed; shoulder blades down & symmetrical
Workstation Ergonomics

8. Familiarise yourself with your chair adjustments
Office Chair
Familiarise yourself with your chair adjustments
Seat height adjustments
Back height
Lumbar adjustment
Seat tilt adjustment
Arms are not recommended for computer based tasks
Workstation Ergonomics

9. Thighs comfortable on the seat pan Backrest
Seat height
Feet flat on floor
Thighs comfortable on the seat pan
Backrest
Adjust the backrest angle 90° - 110° for most work actions
Lumbar Support
Feel for the deepest part of the low back curve
Adjust the height of the lumbar support to match the deepest part of the curve
Adjust the lumbar support tension for comfort
Workstation Ergonomics

10. Thighs comfortable on the seat pan
Seat pan adjustment
MUST ALWAYS place backside as far back into the chair as possible and adjust position from there
Thighs comfortable on the seat pan
Tilt is best adjusted forward (front down) for concentrated work at the desk as it brings you close into the workspace
Seat tilted back (seat front upwards) may be used for conversation / non workstation tasks
Workstation Ergonomics

11. Office Chair and the Desk
Move into the desk; Re-adjust your seat height to ensure that the elbows are just slightly lower than the wrists and the shoulders feel comfortable (keyboarding)
The feet should sit comfortably on the floor; if your feet are not able to take some weight on the floor, then a footrest may be required
Remove all under desk clutter – there should be no obstructions to allow free movement of feet and legs
Workstation Ergonomics

12. The Monitor
If using two monitors equally, place yourself (chair) in between the monitors so that equal distance exists between you and each screen
If using one main monitor, and the other as a secondary screen, place yourself midway in front of the main screen (as per single monitor) and the second screen to the side slightly at an angle 00 – 150 tilt is preferable to minimise glare
Adjust your monitor height by sitting up in the chair and matching the height of the top of the screen with the middle of your forehead (this may need to be lower if you wear bifocals)
Sit comfortably in your chair and reach forwards with one hand and outstretched fingers toward the monitor
The point at which your fingers touch the screen is usually the best focal length for you to use your screen (this may change if you have glasses / contacts or a non standard size screen)
Workstation Ergonomics

13. The Keyboard
Place the keyboard in front of the screen with the centre of the keyboard in line with the centre of the monitor/s
Place the keyboard close and parallel to the edge of the desk with a good gap between the keyboard and the monitor
If, after some time, the keyboard is not parallel to the edge of the desk, you are not in line with the screen; adjust accordingly to centre yourself, the keyboard and the monitor
If you use a document holder, place it between the keyboard and monitor
Workstation Ergonomics

14. Keep the mouse close to the side of the keyboard at all times
Keep your hand/wrist position straight / neutral; aim for less than ten degrees angle at the wrist
Try to use a mouse that fits the size of your hand
Consider alternate right / left use
Avoid holding mouse when not in use
Learn keyboard shortcuts
Vertical or upright mouse may assist in wrist or forearm symptoms
Novelty type mouse are not usually practical for long term use
Workstation Ergonomics

15. Place the phone on the dominant hand side of the desk
Accessories
Place the phone on the dominant hand side of the desk
Headset can go either side
Place all other tools and work material that is used frequently within an arm distance arc from your body
Place less used tools outside the arc
Workstation Ergonomics

16. Laptop Computers and Mobile Devices
Initially designed for short term use; now used frequently
Issues stem from proximity of laptop (and similar mobile devices) monitor & keyboard
to position the laptop monitor at the right height for your back and neck, you have to lift your arms and shoulders too high, causing shoulder and neck problems
to position laptop keyboard at the best height for your arms and shoulders, you must hunch your shoulders and neck to see the monitor
Workstation Ergonomics

17. Laptop Computers and Mobile Devices
Advice is similar to that of standard workstations
Use a correctly set-up desktop computer instead of a laptop / mobile device as often as you can
Use peripheral equipment, such as a docking station, separate keyboard, mouse and laptop stand
Take frequent breaks
Carry your laptop in a backpack or in wheel-along luggage
Workstation Ergonomics

18. Components of Ergonomic Workstation Setup:
Good Posture
Seating
Desk
Keyboard
Mouse
Equipment placement
Adequate desk and under desk space
Incorporation of dynamic movement into work day / tasks
Workstation Ergonomics

19. What Next?
Now you are ready to use the Self-Setup Guide to setup your own workstation
New adjustments may feel a little strange at first (as you are changing the way you have previously been asking your muscles to work), so give it a little time for you to adjust
You may wish to revisit from time to time and check your adjustments with the self-setup guide to confirm your adjustments remain in place
If you continue to have issues, view / review the ergonomic workstation
Self-Assessment Tool.
Choose the assessment that best matches your problem (neck, forearm, etc.) - follow through the steps and record your actions in the space provided
Make the advised changes, and trial for 2 to 3 weeks to determine if this alleviates your problem
Workstation Ergonomics

20. Need Assistance?
If you continue to have difficulties, or your issue needs immediate attention, contact the Safety, Emergency and Wellbeing (SEW) Department who will organise an appointment for a workstation assessment
Please attach the Workstation Assessment Request Form and the completed Self-Assessment Tool when contacting SEW, and complete the subject line as ‘Surname, First name, Workstation Assessment Request’.
 You MUST notify your Supervisor when you have requested a Workstation Assessment
Note
A Workstation Assessment should be conducted prior to ordering any non-standard Ergonomic Workstation Equipment e.g. sit stand equipment, ergonomic keyboards and mouse, chairs (SEW has some loan equipment available to trial). The purpose of this is to ensure that the equipment purchased is fit for purpose and one ergonomic issue is not replaced with another.
All ergonomic equipment is ordered by and costed to individual department cost centres.
Workstation Ergonomics

21. Thank you
Workstation Ergonomics