Arranging your Computer Workstation

WFHGuru: Dina Delopoulos, OTR/L, CHT, CEAS

Hand Therapy and Ergonomics provides consultation services for onsite or virtual workstation assessments to prevent or eliminate musculoskeletal injuries, facilitate a pain free workday and improve quality of life.

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Setting up your computer worksite optimally reduces certain risk factors associated with computer work. Please read the following suggestions below and use this post as a checklist to ensure a comfortable, ergonomically sound work environment.

Chair

  • Should permit your feed to be placed squarely on the floor or footrest
  • Should allow thighs to be parallel to the floor and hips at the same height as your knees (90º)
  • Back of chair should be adjustable to provide support to upper and lower back
  • Should permit the user to get closer to the keyboard and mouse surfaces to avoid extended reaches
  • Armrests should be low and only used during rest breaks from typing


Keyboard and Mouse

  • Keyboard should be positioned directly in front of you, the mouse adjacent to keyboard to avoid reaching
  • The desk height should allow for greater or equal to a 90º elbow angle
  • Keyboard may be tilted (negative tilt) to promote straight wrist posture
  • Wrist rests should only be used during rest and not during typing tasks; avoid weight bearing on rests

Monitor

  • Should be positioned directly in front of the user
  • Top of the screen should be at eye level or slightly below
  • Glare should be kept at a minimum to reduce eye strain; Monitor should be placed 90º to light source
  • Monitor distance should be approximately 18-24 inches or arm's length away from the user
  • Utilize document holder to avoid constant neck flexion posture


General Recommendations

  • Pay attention to how you feel! Get up and move around if you feel fatigue or discomfort
  • Pace yourself and your overall work/daily activities
  • Take rest breaks or micro-breaks from the computer
  • Rest your hands down when you are not inputting
  • Utilize your larger muscle groups to support your body during work tasks
  • Perform a different work activity to vary the demands upon the body
  • Arrange your worksite in an optimal configuration as outline above; make subtle changes in the setup throughout the day based on task performance and comfort
  • Integrate stretch breaks, muscle tension reducing activities, and neutral postures into your work style
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