Chair setup is the first and most critical part of workstation ergonomics. Follow the guidelines below to appropriately adjust the chair:

1. Set chair height so feet rest comfortably on the floor or a footrest.
2. Adjust the seat pan and back to fit body height and allow for good circulation to the lower legs.
3. Adjust the lumbar support so the small of the back rests comfortably, allowing shoulders to be relaxed in a “down and back” position.
4. The armrests should be placed slightly forward of hips so arms rest close to the body.

If assistance is needed familiarizing yourself with the chair capabilities contact EHS for assistance.

Keyboards and mouses come in many varieties and styles. Proper fit and position setup is essential for preventing injuries to the wrists, arms, and shoulders. Follow the guidelines below to appropriately use a keyboard and mouse:

1. Position the keyboard directly in front of you.
2. Place your arms close enough so that your wrists are straight and your elbows are approximately 90 degrees or almost parallel to the floor.
3. Use a loose, comfortable grip when using the mouse and keep it close and parallel to the keyboard.
4. If using a laptop, use a separate mouse and keyboard if needed.

Incorrect placement of the monitor(s) and/or reference materials at the workstation can lead to neck pain and eyestrain. Follow the guidelines below to appropriately use monitor(s) and reference materials:

1. Position your monitor(s) in front of you approximately one arm’s length away.
2. The top of the monitor screen should be at eye level or slightly below, allowing your chin to be positioned parallel to the floor.
3. Dual monitors or laptops should be the same distance and height in relation to your head.
4. Reference materials should be placed as close to the monitor as possible and at the same height. Use equipment such as a document holder if necessary.
5. If wearing progressive lenses, lower the screen until you can see without changing your chin position.

The same workstation rules still apply. In addition, utilize the following safety measures as much as possible:

1. Use a dedicated home office space whenever possible. This space should meet the basic requirements of any other work space.
2. Your office should be equipped with a desk, adjustable office chair, and a desktop computer.
3. If not in a dedicated office space, or using a laptop as the primary computer, elevate the screen so that it is at eye level.
4. Keeping your body in a neutral position (a position of ease for the body to maintain for a prolonged period of time) is important to avoid developing an injury.

Although highly portable, a laptop’s compact design, with attached screen and keyboard, forces laptop users into awkward postures. Laptops pose less risks when used for short periods of time, but many people use laptops as their main computer. This creates an ongoing trade-off between neck / head posture vs. hand / wrist posture. Utilize the following guidelines to avoid developing an injury:

1. Maintain a neutral neck posture by placing the top of the screen at about eye level.
2. Use a laptop stand or place your laptop on a stable support surface, such as reams of paper or books so that screen height may be adjusted.
3. Use a regular-sized external keyboard and mouse with the laptop, and place them both on the work surface.

Computer-related and lighting eyestrain is common and is caused by improper lighting at your workstation. Chronic eyestrain can lead to headaches and fatigue. Utilize the following guidelines to improve lighting in your workstation:

1. Minimize glare on your computer screen by your positions.
2. Never shine a lamp directly onto the screen.
3. If working near a window, adjust the blinds to reduce glare and produce lighting.
4. Adjust the brightness and contrast of the screen.
5. Give your eyes a break by focusing on a faraway object for 20-30 seconds.
6. Fluorescent lights can be too bright for optimal vision, which can be mitigated by removing one or two bulbs. Task lights can also be used rather than decreasing or increasing overall lighting. Task lights should have fully recessed bulbs to avoid the creation of a bright spot in the worker’s line of vision.
7. Use glasses with protective filters to reduce glare from computer screens.

If eyestrain is believed to be caused by improper lighting conditions, contact EHS for an assessment.

Work habits can dramatically affect your chance of getting injured. EHS recommends incorporating the following “good habits” to your workday:

1. Change your position and posture frequently.
2. Alternate the hand that operates the mouse.
3. Utilize a head set if using the computer and phone simultaneously.
4. Stand to reach items near or above your desk.
5. Keep frequently used items nearby to avoid twisting.
6. Squat by using safe lifting techniques when removing items from drawers.
7. Make physical fitness a part of your office workday. Take a walk at lunch. Stand up and stretch every hour. Utilize the many Bates resources, such as the B-Well Program, to enhance your daily work routine.