SFSU | ESP | Can Your Workstation Hurt You?

CAN YOUR WORKSTATION HURT YOU?

The workstation is designed or arranged for doing computer tasks so that …

Head is level, or bent slightly forward, forward facing, and balanced and in-line with torso.
Trunk is about perpendicular to floor and facing forward.
Shoulders are relaxed and upper arms hang normally at the side of the body.
Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.
Thighs are about parallel to floor and lower legs are about perpendicular to floor.
Feet rest flat on floor or are supported by a stable footrest.

Your chair is designed or arranged so that …

Back is fully supported with appropriate lumbar support when vertical or leaning back slightly.

Seat width and depth accommodate employee; also cushioned and rounded front.

Armrests support both forearms and do not interfere with movement.
Knees are about the same height as the hips with the feet slightly forward.

The keyboard and mouse are designed or arranged for data entry so that …

Keyboard platform is stable and large enough to hold keyboard and mouse.
Keyboard allows wrists to be straight while performing data entry.
Input device (mouse, track pad or trackball) shape/size fits hand of specific employee and is located next to keyboard so it can be operated without reaching.

The monitor is designed or arranged so that . . .

Top line of screen is at or below eye level so employee can read without bending head or neck down/back.
Monitor distance allows employee to read screen without leaning head, neck or trunk forward/backward.
Monitor position is directly in front of employee so employee does not have to twist head or neck.
No glare (e.g., from windows, lights) is present on the screen that might cause employee to assume an awkward posture to read screen.

The work area is designed or arranged for doing computing tasks so that...

Thighs have clearance space between chair and monitor table/keyboard platform.
Legs and feet have clearance space under monitor table.
Document holder is placed at about the same height and distance as monitor.
Wrist rest, if provided, is padded and free of sharp and square edges.
Telephone can be used with head upright (not bent) and shoulders relaxed (not elevated) if employee does VDT tasks at the same time.
Workstation and equipment have sufficient adjustability for employee comfort and safety.

Working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:

Make small adjustments to your chair or backrest.
Stretch your fingers, hands, arms, and torso.
Periodically, stand up and walk around for a few minutes.

Revised from Healthy Computing Email Tips 259, 264, 270, 394 that were adapted from Workstation Check List developed by OSHA. For more detail see: Computer Workstations

Permission to copy and distribute Healthy Computing Email Tips for personal use is granted. Distribution or copying of Healthy Computing Email Tips for commercial purposes is prohibited without prior written consent of the copyright holders.

Workstation Design Factors

image showing correct posture at a workstation

use a good chair with a dynamic chair back and sit back
top of monitor casing should be 2-3" (5-8 cm) above eye level
no glare on screen, use an optical glass anti-glare filter where needed
sit at arms length from monitor
feet on floor or stable footrest
use a document holder, preferably in-line with the computer screen
wrists flat and straight in relation to forearms to use keyboard/mouse/input device
arms and elbows relaxed and close to body
center monitor and keyboard in front of you
use a negative tilt keyboard tray with an upper mouse platform or downward tiltable platform adjacent to keyboard
use a stable work surface and stable (no bounce) keyboard tray
take frequent short breaks (microbreaks)

This Information was compiled by Cornell University, Professor Alan Hedge.