Office Ergonomics

Guide to setting up your computer workstation

Overview of Guide

• This guide to meant to be used as a quick overview to setting up your workstation

• More detailed information can be obtained from:

• Your Office Ergo Rep

• Online at: www.hr.ubc.ca/health/ergonomics

• By contacting: ergonomics@hr.ubc.ca

Table Contents

• Slides 4-9: Chair

• Slides 10-11:Keyboard

• Slides 12-15: Mouse

• Slide 16: Monitor

• Slide 17: Laptop Work

• Slide 18: Paper Documents

• Slide 19: Telephone Work

• Slide 12: Stretch Breaks

Chair - Overview

Backrest: • Adjust backrest height to support lower back (curve in

backrest should match with curve in lower back) • Tilt backrest between 95- 110°

Arm Rests: • Adjust armrest height to support arms when shoulders

relax. Elbows should be at 90-100° • Make sure arm rests do not restrict access to desk or

computer Seat: • Allow 2-4 fingers of space between the edge of the seat

and the back of legs • Ensure user is sitting with buttocks all the way to the

back of the chair • Adjust seat height so elbows are 90-100 when working

on desk and knees are 90-100° • Use footrest if feet are not fully supported on floor

Even with the best set-up, you need to get up & move around frequently

The Chair: Height

Seat Height

– Adjust height so that feet are firmly supported

– Knees ~90

– if you are not able to reach your keyboard and mouse you may need a keyboard tray or raise your chair and use a footrest

– When standing, the seat height should be just below crease at the back of your knee

Courtesy of:

Global Total Office

The Chair: Seat Pan

Seat Pan

– Should have rounded, waterfall edge

– Allow 2-4 fingers of space between the edge of the seat and the back of legs

– Sit with buttocks all the way to the back

of the chair

Courtesy of:

Global Total Office

Chair: Backrest Height

Backrest Height & Lumbar Support:

• Adjust lumbar support to fit the small of your back Note: on some chairs the lumbar support is adjusted independently of the backrest and on others the backrest is raised up and down

• Backrest height should be ≥17” (WSBC)

Courtesy of: Global Total Office

Chair: Backrest Angle

Backrest Angle:

• Tilt/recline backrest up to ~10ᵒ

A reclined back posture reduces

pressure on the disc but you must also

be able to reach your keyboard and

mouse

Courtesy of:

Global Total Office

Chair: Armrests

• Adjust armrest height to support arms when shoulders relax. Elbows should be at 90-100°

• Ensure arm rests do not restrict access to desk

or computer

• Rotate armrests in as needed

Courtesy of: Global Total Office

Keyboard:

• Keyboard & Mouse should be slightly below elbow height

√

If not:

Lower Desk OR Obtain keyboard tray (preferred)

Or

Raise chair and use footrest (preferable for bi-focal users only)

Keyboard

• Position keyboard directly in front of you

• Keep wrists neutral, i.e. hover when typing

• Keep keyboard flat or slightly pointed down away from the user

Pictures from: WorkSafe BC

Mouse

• Place mouse directly beside the keyboard

• Clean mouse as needed

• Use keyboard short-cuts

• Adjust mouse speed as needed

• If you have to reach for the mouse, consider:

– Mousing on the left

– Using keyboard with separate numeric key pad

Mouse Settings

1. Pointer Options-Speed

2. Primary/Secondary Button

3. Scroll Wheel Speed

Mouse Settings

• To Increase Mouse Speed

• Start Menu---Control Panel

Mouse Settings: Pointer Options

Pointer Options --- Fast

Monitor

• Top line of the text at ~eye level

– *Bi-focal users will want to have their monitors lower

• Distance: ~ arm’s length

• Enlarge font: [ctrl] & scroll on mouse wheel

• Position monitor perpendicular to window/light

– Use blinds to control outside light and limit glare

Tip: Enlarge Font: [ctrl] & scroll on mouse wheel

Laptop Work

• Limit laptop work to <2hrs/day

• If working from laptop for longer:

• Use external keyboard, mouse & monitor

• If external monitor not possible, raise laptop monitor

Paper Documents

• If you frequently refer between paper and computer documents, consider using a document holder (or prop up materials on slanted binder)

From: Ergocanada.com

Telephone

• Position phone on the left (if right handed): this will facilitate holding the phone in your left while using your right hand to mouse

• If frequently on the phone, particularly if calls require reference to paper or computer, consider using a headset or speaker phone option

Stretch Breaks

• Research suggests that taking an extra 5 minute break every hour can significantly reduce symptom reports without negatively impacting productivity

• Those who didn’t take breaks were found to work at a slower rate and make more errors in the last hour (7.5hour shift)

• UBC Stretch Guide

• WorkSafe Sam (computer program stretch break)

Questions?

Contact:

Abigail Overduin

Ergonomics Coordinator

604-822-9040

ergonomics@hr.ubc.ca