Phone

• Bring the phone within easy reach (one forearm distance).
• Use speaker phone.
• Alternate hands while holding the phone.
• Use a headset.

• Avoid reaching to the phone.
• Avoid cradling the phone between ear and shoulder.
• Avoid holding the phone for prolonged period of time.

Monitor

• Center the monitor in front of you.
  
  
• Adjust the height so that the top of the screen at or slightly below eye level. Note: If you are wearing bifocals or progressive lenses, set the monitor lower to reduce neck motion.

• Position the monitor at arm’s length and adjust for best viewing.
  
  
• Make sure you are able to view the screen without moving your head and neck, leaning forward, or squinting. If not, move the monitor closer.

Paper Documents

For simultaneous reference to paper document while at the computer, use a document holder.

• Centered in front of you between the monitor and the keyboard
  
  
• In line with the height of your monitor

Mouse

• Place at the same height, or slightly below elbow level.
  
• Place at the same level as the keyboard.
  
• If you are using a keyboard tray, put the keyboard and the mouse on it.

• Avoid reaching to the mouse.
• Bring the mouse close to you or your body closer to the mouse.

Should you be mousing on the right or the left side of the keyboard? Multiple factors deserve consideration such as the type of keyboard being used, the stature and shoulder width, skills, etc.

The majority of computer users have a standard keyboard, centering their body between the “b” and the “n” keys. When in this position, notice the following: the extra keys on the right hand side of the keyboard (numeric pad, arrows, etc) further increase your reach to the mouse on the right. For better body symmetry and to share the load between the right and left hand, try mousing on the left side of the keyboard.

Change your mouse setting to have a left handed mouse.

When using a standard keyboard and mousing with the right hand consider re-centering yourself and equipment to avoid excessive reach to the mouse especially for data access tasks.

In the event that you are mousing with the right hand, with the mouse set on the right side of the keyboard, consult the preferred product list for equipment that may help to reduce your reach to the keyboard (e.g. Mouse Bridge, Keyboard tray with mouse clip, alternative keyboards).

Keyboard

• Keyboard at or slightly below elbow level

• Keyboard close enough to keep elbows at body side

• Set keyboard with a negative tilt to help neutralize your wrist. (Keep them straight from a side view.)

Seat Depth

With your feet on the floor and right underneath your knees (knees at 90), you should have the width of 2-4 fingers between the back of your knee and the edge of the seat.

• Most chairs have a seat pan adjustment so that you can lengthen or shorten the seat depth.

• If the seat pan is too deep, you can add a lumbar cushion.

Seat Height

Adjust your chair so that you have

• Feet comfortably on the floor
• Hips slightly higher than your knees
• Hips joint 90° -120°

Note: if your feet do not reach the floor and a lower chair is not available to you, you may need to use a footrest.

Backrest

• Adjust the backrest height so that it supports your lumbar area (the small of your back).
  
  
  
  
• Adjust backrest angle to support your lumbar area in upright or declined position.

Armrests

• Set the height at elbow level, so that you can comfortably rest your forearms on them while keeping your shoulders relaxed.
• Set the width so that your elbows remain close to your body with shoulders relaxed.
• Use your armrests to rest your forearms intermittently
• Avoid planting your elbows on the armrests when mousing or typing.

Note: Removing the armrests may be the best ergonomic option if:

• They do not go low or high enough for you.
• They do not allow you to sit close enough to your desk or keyboard tray and as a result it increases your reach to the keyboard. This is particularly a problem for people working in a corner set up.
• You find yourself reaching over the armrest to use your mouse.

Seat Tilt

Most people keep the sit tilt at neutral (parallel to the floor). Tilt the seat slightly forward:

• If you experience pressure in the back of your thighs or your hip joint, a forward angle maybe more comfortable.

• If you tend to slouch in your chair, tilting the seat slightly forward might help with your posture.