Getting comfortable at work
Guidelines from the human factors experts at Pacific Science & Engineering
Adjusting your chair and desk for comfort and safety
1. Begin by standing up and relaxing your shoulders, arms, and wrists. Notice how your neck is relatively straight, your shoulders are not tensed or "shrugged", your elbows are bent at just a slight angle, and your wrists are not bent or twisted. When adjusting the desk and chair, you'd like to line everything up so your body can remain as relaxed as it is now.
2. Adjust the height of the chair so that your feet rest flat on the floor or footrest, your knees are bent at approximately right angles, and your thighs are resting gently on the front of the seat pan. If you slide your fingers beneath your thighs, they should not feel pinched.
3. Adjust the backrest angle of the chair so that your back is as close to vertical as possible.
4. Adjust the height of the chair's backrest so that your lower back is well supported.
5. Adjust the height of the desk so that the top of the monitor is as at eye level or a little below eye level.
6. If top of the monitor is still above eye level and you have an adjustable footrest, raise the chair height and the footrest until the top of the monitor reaches eye level.
7. Adjust the height of the keyboard tray so that your forearms are parallel with the floor while typing.
8. Adjust the angle of the keyboard tray so that your wrists are as straight as possible while typing.
9. If possible, position the mouse or track ball right so it sits next to the keyboard and at the same level as the keyboard.
10. Adjust the height of the chair's armrests so they are comfortably supporting your elbows.
Checklist for ensuring your workstation is set up properly
Your feet should be resting flat on the floor or footrest.
Your knees should be bent at approximately right angles.
Your thighs should be resting gently on the front edge of the seat pan. If you slide your fingers beneath your thighs, they should not feel pinched.
Your back should be as close to vertical as possible.
Your lower back should be well supported by the backrest of the chair.
The top of the monitor should be at or a little below eye level.
Your neck should be relaxed, not bent noticeably upward or downward.
Your shoulders should be relaxed, not tensed or "shrugged".
Your forearms should be parallel to the floor while typing. It is okay if your hands are a little above your elbows, but they should not be below them.
Your wrists should be as straight as possible while typing, not bent or twisted.
The mouse should be sitting next to the keyboard and at the same level as the keyboard.
Your elbows should be resting comfortably on the armrests of the chair.
A properly adjusted workstation is not enough!
Try to avoid resting your hands or wrist on the keyboard wrist rest while typing. Use the wrist rest only when your fingers are resting too.
Try to maintain a healthy posture while sitting. The straighter and more vertical you can keep your back, the better.
Try to shift around in your seat frequently.
Take frequent breaks to stand up, stretch, and walk around.
