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Creating a Healthy Computer Workstation Environment

  • When you are using your computer, your body should be in the following position:
    • Wrists straight
    • Forearms supported
    • Back supported
    • Forearms parallel to the floor
    • Thighs parallel to the floor
    • Feet on the floor or a foot rest
    • Monitor at or slightly below eye level
       
  • The height of your work surface is an important aspect of a good ergonomic workstation. Your computer work surface should adhere to the following guidelines:
    • The proper height for a computer work surface is about 3 or 4 inches lower than the average writing desk. If your work surface is not height adjustable you might need to raise your chair and use a footrest for proper support.
    • Your work surface should be positioned so that your forearms are parallel to the floor. Your elbow should make an angle of between 90 and 110 degrees.
    • Your work surface should be positioned so that your forearms are supported a minimum of 6 inches.
    • Your work surface should be positioned so that your wrists can be straight and neutral. Wrists bent in any direction (up, down, left, or right) may lead to discomfort and eventually injury.
       
  • Your chair is another important aspect of a good workstation. You should adjust your chair according to these guidelines:
    • Adjust chair height so that your forearms are parallel to the floor. Both feet should be flat on the floor or on a footrest and your thighs parallel to the floor.
    • Adjust the back support so that the curve of the back of the seat is in the curve of the lower back. Use a towel or a lumbar pad if your chair does not provide adequate support.
    • Adjust the chair’s backrest for seat pan clearance. You should be able to place 2 or 3 fingers between the back of your knees and the front edge of the seat.
       
  • The position of your head and neck is very important to comfortable computer use because your blood must flow through the neck and shoulders to get to your arm muscles that are doing the work. The position and height of your monitor is thus another important aspect of a good ergonomic workstation. You should position your monitor according to these guidelines:
    • Your monitor should be directly in front of you. Do not position your monitor where you will have to twist your neck.
    • You should adjust your monitor’s height so that the top row of characters on the screen is at or slightly below eye height. If you wear bifocals or trifocals, a lower position is required depending on your lenses.
    • The monitor should be 18 to 28 inches from your eyes (bout at arm's length away).
       
  • Your body was designed to perform a variety of tasks while actively using your muscles. Sustained muscle activity (like holding your arms up to type) robs the muscles of life giving blood flow. It is very important to actively stretch during breaks to flush out toxins that build up in the muscles during extended computer use. The following body areas typically need stretching or relaxation exercises after computer use:
    • Neck
    • Hands and Wrists
    • Upper Back and Shoulders
    • Lower Back
    • Eyes
    • Legs

    Caution: Stretching should always be performed gently using controlled movements! If you experience any pain or discomfort, discontinue the exercise and consult your health-care provider.

  • Additional computer workstation guidelines include:
    • Maintain proper posture, paying attention to positioning of head neck/spine arms/wrists, hips/thighs and feet.
    • Alternate between different postures on a regular basis; you can adjust chair height, back support, and seat pan tilt slightly throughout the workday and this will vary the muscles that are being used.
    • When using the keyboard, use minimum force while striking the keys.
    • Keep a neutral wrist position, where the forearms wrists and hands are in a straight line
    • Avoid awkward reaching for work tools such as telephone, mouse and reference materials; keep frequently used materials close at hand.
    • Avoid resting elbows, forearms or wrists on hard surfaces or sharp edges.
    • Take frequent mini-breaks throughout the day to give muscles and joints a chance to rest and recover.
    • Alternate between work activities that use different muscle groups to avoid overuse.
    • Give eyes a break by closing them momentarily, gazing at a distant object and blinking frequently.

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