- Seating - Adjust the height of your seat to allow for:
- feet to plant comfortably on the floor (or footrest)
- knees to bend at 900or slightly greater, and
- thighs to rest parallel to the floor.
Adjust seatback position to allow for:
- hips to bend at 900 or slightly greater, and
- adequate low back support.
Adjust seat pan depth to allow for a 2-4" gap between the front edge of seat and back of knees.
- Mouse and Keyboard Height - Adjust your mouse and keyboard height to allow for:
- hands at elbow height or slightly lower,
- forearms and hands to form straight lines, and
- shoulders to be relaxed, with elbows hanging close to your sides.
- Monitor Placement- Adjust your monitor position to allow for:
- the top of the screen to align at or slightly below eye level,
- straight-forward monitor viewing,
- a comfortable distance of between 16 - 28", and
- an upright head posture with chin tucked in.
Ensure proper use and adjustment of office furniture and equipment by performing ergonomic self evaluations.
- While performing daily tasks, do not exert more force than is really necessary.
Ex: Avoid pounding on keys while keyboarding.
- Practice developing proper postures for sitting, keyboarding, phone use, etc.
Maintain a constant awareness of preferred neutral body postures not only at work, but in all modes of your life. Your health follows you wherever you go.
- Avoid extended periods of continuous computer use by taking short breaks or performing other tasks intermittently between periods spent on the computer. (maximum of 30 minutes continuous computer use at any time)
- Take stretch/ exercise breaks during your workday and integrate them into your daily life as well.
- Avoid direct or overly-bright lighting, but make sure you have enough light to comfortably and safely perform your job duties.
Thank Parul for finding this article.
I am currently a Phd candidate in Bioinformatics at University of California San Diego. I am from Bharatpur in Rajasthan, and went to Kanpur for an engineering degree in computer science. I have a long-standing interest in web-applications and social work. I have some prior experience in building.....read more