Where Do I Start?!

A Step by Step Guide to

Adjusting your Workstation

? For computer users

 What to expect from this training
This interactive training will help you make adjustments to your computer workstation to
reduce discomfort by following step by step instructions. You will also learn why these
modifications are recommended.
You will see icons in the bottom right corner of each slide. The information is
broken into three categories:

General information: What you should know Know

Basic Instructions: What you should do Do

Supplemental information: Why you should do it Why

 Ergonomics is fitting the work to the worker
in order to reduce risk of injury/discomfort

Ergonomics is about “fit”. The fit between a

person and what they do, the objects they
use and the environments in which they
work. If good fit is achieved, the stresses
on people are reduced. They become
comfortable, can do things efficiently and
Exposure to more than
productively without discomfort.
one risk factor
increases the chances
An ergonomic evaluator will look for
of experiencing
specific risk factors that may indicate a
discomfort.
“poor” fit, and then make
recommendations to reduce these risks

Know
Ergonomic risk factors common in the office
Click on each to learn more.

Awkward posture
Sustained posture

Repetition Contact Stress

Discomfort

Musculoskeletal Disorder
Know
 Click to go
back

Repetition

Clawing the fingers increases muscle tension in the forearm

Use the autoscroll feature, the up or down arrows or the end and home
Know
keys on the keyboard
 Click to go
back

Awkward and Sustained Posture

Awkward postures that are sustained over periods of time can cause muscle tension, reduce blood flow and even
pinch nerves. Maintaining a more neutral posture over time can help reduce discomfort

Extended forward reach to Bending forward at the Shoulders shrugged upward

keyboard and mouse. waist during sitting. This This is happens when the
Reaching forward can cause happens when feet are not keyboard and mouse is too tall
muscle tension between the supported and puts pressure for the user.
shoulder blades and the neck, on the lumbar discs.
especially when this posture is
sustained over time.
Why
 Click to go
back

Contact Stress
Contact stress is pressure on the body by a hard edge/surface. This can reduce circulation and
obstruct nerve signals leading to swelling, tingling or discomfort.

Hard desk edge against forearm. Front edge of seat against calf.

Know
 Click to go
back

Computer user discomfort reports

Discomfort Commonly caused by
Headache Monitor height not ideal
Midback tension Extended reach to keyboard/mouse
Shoulder tension Keyboard and mouse too high
Forearm/elbow Clawing of the scroll wheel
Wrist Awkward posture during typing
Low back Unsupported feet or chair not adjusted to fit

Know
 Continue to
next slide

What is a musculoskeletal disorder?

A musculoskeletal disorder is
discomfort that accumulates
over time in the muscles,
ligaments, tendons, joints or
nerves which could include
strain, sprain, or inflammation.
Musculoskeletal discomfort can occur anywhere in the body and typically are not
caused by a single traumatic event, but is due to micro trauma to tissues that does not
heal during rest.
Know
Musculoskeletal disorders can be controlled through ergonomics

Why is ergonomics
important?
Exposure to an
ergonomic risk
factor increases the
likelihood that you
will experience
discomfort.

Know
There are many ways people position
themselves to use their computer
So let’s learn the ideal way….

Know
 Four areas of focus
Guidelines on how to
ideally adjust your 4
workstation to fit you
will focus on four Eyes to screen
areas. These will be
reviewed one at a Hands to mouse
time. These steps and keyboard
will guide you
1
through the 3 Body to chair
adjustments you
need making them
personal to you. The
goal is to help you
find the position in
which you can work
comfortably

2 Know
Feet to floor
 Body to chair
The first point of
focus is body to
chair. This
considers how
your workstation
seating affects
your back,
shoulders, hips and
upper legs. This
section reviews the
key chair
adjustments
including seat
height, seat depth,
backrest support
and armrests.

Know
 Next

Click on the picture of your chair

to open adjustment instructions.

Do
 Continue to
next slide
Chair adjustment sequence
Please follow these in order

1.Move your chair away from your desk.

2.Adjust the seat height so that your feet feel
comfortable on the floor.
3.Adjust the seat depth so that you have 2-3 finger
width between the front edge of the chair and
your calf.
4.Raise/lower the lumbar support to fit in the curve
of your back. You will either adjust the entire
backrest or just the lumbar within the backrest.
5.Backrest tilt and tension. Adjust the backrest tilt
to your comfort and adjust the tension that it
takes to recline or remain more upright via knob.
6.Adjust the armrests:
a. Lower one armrest completely.
b. Bend that elbow to 90 degrees.
c. Raise that armrest to hold the forearm
in the 90 degree position, without
pushing the shoulders up.

Do
 Now that your chair is ideally adjusted
move your chair back to your desk
You will find the following….click the gray bar description of what matches your situation

The armrest you adjusted is:

At the same height as your desk/keyboard tray

Lower than your desk/keyboard tray

Higher than your desk/keyboard tray

 Continue to
next slide
The armrest you adjusted is:

At the same height as your desk or keyboard tray

Congratulations, your chair and input

devices(keyboard and mouse) are at your
ideal sitting worksurface height. Do
 Continue to
next slide
The armrest you adjusted is:

Lower than your desk/keyboard tray

If not using a keyboard tray:

If using a keyboard tray: Raise the seat height up so
Lower the height of the
that the armrest is level
keyboard tray to be level
with the desktop. Then be
with the armrest you
sure to support your feet.
adjusted. This will bring If your chair will not go
your keyboard and mouse high enough, this means
down to your ideal sitting you NEED A KEYBOARD
work surface height. TRAY.
Do
 Continue to
The armrest you adjusted is:
next slide

Higher than your desk/keyboard tray

If using a keyboard tray: If not using a keyboard tray

Raise the height of the keyboard Lower the seat height so
tray to be level with the armrest that the armrest is level
you adjusted. This will bring your with the desktop.
keyboard and mouse down to your
ideal sitting work surface height.

Do
 Feet to floor

The second
area of focus is
feet to floor.
This considers
how equipment
at your
workstation
affects the
position of your
lower legs,
ankles and feet. Know
 If your feet are unsupported…

1. Lower your chair seat height

OR Use a footrest. Many are
then styles are available
2. Lower your keyboard/mouse
height

Do
 Unsupported feet can cause back pain!
If your feet are not planted firmly on the floor, it is recommended that you use a footrest.

With
Center of gravity
unsupported
has moved
feet, the user
forward. To
may “slouch sit”
maintain balance,
which puts
feet are on rungs
significant
of chair and the
pressure on the
user leans forward.
low back.

Without ideal support for your feet, your body will adjust itself and this may lead to
lower back discomfort. Why
 Hands to mouse and keyboard
Hands to
keyboard and
mouse focuses
on how
equipment in
your workstation
affects the
posture of your
hands, wrists,
arms and
shoulders. This
section will
review how to
best position the
keyboard and
mouse.
Know
 Height
Keyboard and mouse should be located on the same level and elbows
should be 90 degrees

Keyboard and mouse just right

Armrests allow relaxed shoulders and the keyboard and mouse are close to the user

Do
 Keeping it Neutral
Do: Keep wrists flat Don’t: Angle wrists back

Do
 Do I need a wristrest?

Wrist resting and putting Wrist free. Meaty part of the hand
pressure on the nerve resting with no pressure on the nerve.
This is a PALM SUPPORT

Studies have shown an increase in pressures within the carpal canal when keyboarding
with anchored wrists. There should be no pressure on the wrists, ever, including
watchbands, hair ties, or rubberbands. If you learned to type with anchored wrists, then
use of a palm support may reduce your risk

Do
Do I need an ergonomic keyboard?
Ergonomic keyboards do one thing: Prevent ulnar deviation

There are many alternative keyboards on the market. Not everything that is marketed as
ergonomic really is.
The purpose of an ergonomic keyboard is to eliminate awkward bending of the wrists,
primarily on the right. Not everyone will need an ergonomic keyboard, only those
demonstrating this wrist position.
Other alternative keyboards eliminate the number pad, thereby allowing the mouse to sit
closer to the user on the right. Why
 Do I need an “ergonomic” mouse
There are even more alternative mice on
the market than there are alternative
keyboards.
Manufacturers have a monetary interest
in telling you how bad your current mouse
is and how much better their expensive
mouse will make you feel.
Buyer beware.
A trained professional is the best person to
help determine if an “alternative” mouse is
right for you.
Know
 Eyes to screen

This considers
the aspects of
your
workstation
that effect your
vision. This
section will
review the
position of your
monitor/s and
the ideal height
for you.

Know
 Click on your monitor set up below

Single PC monitor Single Mac monitor

Dual PC monitors

Laptop only Know

Monitor and Laptop
 Click to go
to next

Single monitor
Position

Your monitor should sit directly in front of you.

The center of the monitor should be in line with
your body.
Do
 Click to go
to next
Dual monitors
Position

Ideal position
if monitors
are used
equally
(about 50/50
or 60/40)

Ideal position
if one monitor
is primary and
the other is
secondary
(about 70/30)

Do
 Click to go
to next

Single Mac Monitor

These monitors are not
able to be lowered. The
base on some models
can be removed, but
not on others. The
distance between the
bottom of the base and
the bottom of the
monitor screen is
between 6- 9”, so to
accommodate, you may
have to raise yourself to
make the monitor
lower

Do
 Click to go
to next
Monitor and Laptop
Position

The laptop should be

used as a secondary
monitor, so raise the it
to the height of the
freestanding monitor
and use a keyboard
and mouse
freestanding on the
desk/keyboard tray.

Do
 Laptop Only
Position
To maintain hands to
keyboard and mouse
Use peripheral keyboard and mouse

To maintain eyes to
monitor/screen:
Raise laptop screen

Do
 Laptop only

Head up, but arms up Arms down, but head Head up and arms
causing shoulder pain down causing neck lower, now resting
and overreach and upper back on table cutting
tension circulation off to
hands
No Ideal position for long term use of laptop. If at all possible,
limit duration of use to 1 hour or less

Why
 Common monitor positioning mistakes
Avoid placing monitors in front of Avoid placing laptop in front of
windows freestanding monitor

Your pupil will constrict to the Your neck must still bend
brightest light in the room and if too far to view the laptop
the monitor is facing a window, in this position.
your eye will work harder to see
Why
the monitor.
 Ideal monitor height
Non bifocal user Bifocal user

The top 1-2” of the computer monitor is The top of the computer monitor is LOWER
LEVEL with the eye. This allows the eye to than the eye, due to placement of the
have a 15-30 degree downward gaze which lenses in the glasses for that distance. This
is ideal. allows the eye to have a 15-30 degree
downward gaze which is ideal.
Do
 Common monitor height mistakes
Non bifocal user Bifocal user

Monitor is positioned in the middle Bifocal user must tip head

of her forward gaze. This will cause back to see the monitor that
significant eye strain over time. is placed too high.

Why
 Summary
1. Adjust the chair to fit you
2. Assure you have adequate foot support
3. Use your keyboard and mouse at the same
level and avoid reaching
4. Position your monitors to avoid neck pain
You will now be asked to demonstrate your knowledge via Qualtrics survey.
Click Begin below. Once this is completed, the Ergonomic Specialist will be
contacted and will be in touch with you.

Begin Quiz
Do