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Workstation Health

Workstation refers to the working environment normally associated with a computer and includes a desk, chair and other related equipment. Ergonomics is the study of human interaction with the work environment. The goal of ergonomics is to make work more comfortable and to improve both health and productivity. To meet these goals, the capabilities and limitations of workers and their tools, equipment and furniture are considered in conjunction with how they relate to particular tasks.

Discomfort and fatigue, whether personal or work-related, not only cut into productivity, but left unattended, may lead to injury.

These guidelines contain information on the following:

•    Seating

•    Keyboard/monitor position

•    Workstation layout

•    Postural breaks
 

Seating

Setting up a workstation correctly will reduce most of the causes of pain and discomfort from sitting at a computer. It can also make you more productive.
Appropriate ergonomic adjustment of your office chair is essential.

Chair Adjustment

Height - Adjust the chair height so the feet are comfortably flat on the floor, the thighs are approximately horizontal and the lower legs approximately vertical. Avoid pressure on the back of the thighs.

Back Support - The back rest should be comfortably upright and provide firm support to the lower back. Start by raising the back rest to its maximum height. Then sit in the chair and check the fit of the back rest to the curve of the lower back. If not comfortable, lower the height gradually and try again. Repeat this adjustment and try each new position until the most comfortable fit is found.
The back rest position should not feel as though it pushes you out of the seat or that you have to lean back too far to reach it. Trial a number of different back rest positions until the best fit is achieved.

Arm Rests - Arm rests are usually not recommended unless they are well out of the way of the desk. However if your chair has arm rests make sure they do not prevent you from getting as close to the desk as you require. Resting your elbows on the arm rests can result in elevated or shrugged shoulders which can cause some discomfort.

Desk/Footrest – You may need to re-adjust the height of the chair when sitting at your desk so that with the fingers on the middle row of the keyboard, the forearms and hands are horizontal and the wrists straight.

Shoulders should be relaxed with your elbows close to your body.

If you have to raise your chair a footrest will be required to maintain your thighs in the horizontal position.

The attached diagram represents the correct seating position.

Positioning of your monitor, keyboard and mouse

In conjunction with correct chair positioning and adjustment, correct positioning of your keyboard and monitor are important in maintaining appropriate body posture at the computer workstation to increase comfort and minimise the risk of injury.

Alignment
The monitor and keyboard should both be aligned directly in front of your body (not off to one side). This maintains appropriate neutral neck position, eliminating any sustained neck rotation, and ensures the hands are working on the keyboard evenly in front of the body.

Monitor
The monitor should be positioned so that the top row of characters on the screen is at eye height. This encourages about 5 to 10 degrees of neck flexion which balances the weight of the head over the neck, reducing muscle tension in the neck.

The monitor should be positioned about an arms-length from the body. You may need to slightly tilt the monitor to avoid glare on the screen from overhead lighting or other light sources such as a window. If this does not control glare you may need to use a glare filter.

Keyboard
Do not raise the back of the keyboard using the legs. Ensure the keyboard is flat on the desk. This encourages a neutral wrist posture which reduces the force on the forearm muscles and associated tendons which drive the fingers. The keyboard should be positioned approximately 100mm from the edge of the desk.

Ensure any “sticky” keys are fixed immediately to reduce unnecessary forceful strokes.

Mouse
Hold the mouse gently – there is no need to grip it forcefully! Use the mouse on an appropriate surface so that it operates without having to repeat movements. This would be a flat surface possibly with a mouse mat. If you use a “roller “ mouse, ensure it is maintained and the ball pick-ups inside the mouse are cleaned regularly – take off the easily removable bottom cover to do this. Position the mouse as close as possible to the side of the keyboard to reduce overreaching.

Document Holder
If you are regularly inputting data from hard copy you will require a document holder. Ideally this will be an angled (slope) board positioned between the monitor and keyboard. This allows you to input data while maintaining a neutral neck position.

Workstation Layout

Layout
It is suggested that items on the desk are located within two “arcs of reach”. The first “arc of reach” is half arm’s reach. This means that you should be able to reach items with minimal lifting of the arm at the shoulder. The second “arc of reach” is full arm’s reach. This means that items are within comfortable arms length from the seated position.

Only access items from a seated position at you desk if they are located within the full arm’s reach, that is do not reach beyond arm’s length while seated to access an item. If you have to reach beyond arm’s length stand up – it’s a good postural change anyway!

Position items frequently accessed during the day within the half arm’s reach. For example pens, notepads, keyboard, telephone etc.

Items not frequently accessed during the day should be positioned at full arm’s reach. This would include resource files, hard drives, stapler etc. The following diagram represents the “arcs of reach”.

Heavier items such as large files, that cannot be lifted from a seated position should be stored away from the seated workstation so that you have to stand to walk to the storage area in order to access the file. If you do not have room on the desktop for a printer within arm’s reach, place it away from the desk so you have to stand to access it.

Do not place items close enough to reach by leaning out of the chair – you will eventually fall off!

Adhering to these suggestions will minimise unnecessary repetitive upper limb reaching and encourage alternation of posture between standing and sitting during the day. Your body will thank you for it!

Postural Breaks

The human body does not like to sustain static postures for prolonged periods of time. We are designed to move and be mobile. The body will benefit from regular postural breaks when performing tasks where mobility is not part of the job for example desk based computer work.

Postural breaks will maintain blood circulation and give muscles and other tissues a break from contraction, allowing them to stretch. This will reduce aching and muscle fatigue and you will feel more comfortable.

The most simple, and probably the most effective postural break is to stand from the seated position and walk. Listen to your body and gently stretch aching or tight areas of the body. Try and break from the seated posture every thirty minutes.

Specific stretches may be of benefit. If you have a particular injury or condition that may impact on your ability to perform some suggested stretches you should consult  your medical practitioner.

As with all stretches, perform them gently, do not “bounce” the stretch. Stretch to the point of tension in the muscles, never pain! Hold the stretch for 15-20 seconds.

Below are some suggested upper body stretches. To stretch the lower body simply stand and walk.





For further information:
Contact Employee Support Services on (08) 9264 8634 or (08) 9264 8636 if you require further advice or assistance.
Department of Education and Training
www.det.wa.edu.au