Setting up your Workstation
It is important to set up your workstation correctly, and that you
are able to work in a position which is comfortable and which does
not place your long-term health at risk.
Sitting in a slumped position can cause back pain, even long-term
injury. Therefore adopt a "neutral" position to avoid placing unnec-
essary strain on the nerves, muscles, tendons, ligaments and
bones. You may wish to ask a colleague to check a side view as it
may be difficult to judge for yourself, especially as the correct set-
up may feel odd at first.
Eyes should be level with the top of the monitor screen.
Elbows should be level with the top of the keyboard, allowing arms
and hands to be horizontal.
Seat height should allow feet to rest flat while maintaining 90 º
angles at hips.
Many people have their chair too high and their monitors too low.
If after adjustment, the undersides of your thighs are compressed,
you may require a foot rest. Adjust the backrest so that it sup-
ports your lower back. Remove armrests if they get in the way.
A suitable adjustable monitor arm will allow you to alter the height
and tilt of the screen, and meet the recommended distance of
screen to eye (22-26" or 50-70cm). Closer than this will cause eye
strain. Correct tilting will help eliminate glare.
Reposition items on your desk to avoid reaching and twisting.
There should be nothing between you and the keyboard. Use a
document holder if you refer to documents while typing. This
should be positioned at the same height and distance as your
monitor.
