Seat height

• Adjust seat height so feet are flat on the floor or on footrest, knees are bent at right angles and thighs are horizontal to floor.

Seat Back

• Adjust seat back so it supports the lumbar curve of the spine. Backrest should come up to the top of shoulder blades

Seat Pan Depth

• Adjust seat pan depth so that there is a gap of about 4cm between edge of seat and back of knee

Seat Pan Tilt

• Adjust seat pan tilt so hips and tops of thighs are at right angles or greater.

Armrest position

• Adjust armrests so that they can be out the way while typing, but may provide support during other activities (i.e. phone use, meetings, etc.)

Keyboard Height

• Adjust keyboard height so arms and forearms are at right angles or slightly greater and forearms and hands form straight lines.

Keyboard-to-user distance

• Keyboard-to-user distance should allow user to relax shoulders with elbows hanging close to body.

Keyboard slope

• Position keyboard a flat or slightly negatively sloped

Mouse-to-user distance

• Mouse should be directly next to and on the same level as the keyboard..

Monitor height

• Adjust monitor height so top of screen is at or slightly lower than eye level.

Screen-to-user distance

• Viewing  distance is approximately arm’s distance away (40-70 cm)

Monitor alignment

• Monitor and keyboard should be place directly in front of user.

Visual comfort of screen

• Monitor should be positioned to avoid glare (perpendicular to window or strong light source)

Leg clearance at workstation

• Width must be a few cm more than hip width. Height must be higher  than highest point of thighs .Depth must allows proper sitting position while giving foot/knee movement.

Placement of frequently used items

• Advice employee to keep frequently used items (i.e. phone) close at hand.
• Use a document holder when  spending significant time working from documents to screen

General task lighting

• Ensure lighting is not direct or overly bright.

Frequency of micro breaks

•  Get out of chair at least once per hour, micro break every 30 minutes of keyboarding.
• Look away from your screen every 20 minutes.
•  Stretch hourly

Keyboarding posture

•  Keep wrists straight, avoid supporting wrists on any surface while typing.

Sitting posture

• Upright or slightly reclined posture, maintain hollow in lower back.

Phoning posture

•  Avoid tilting head/neck to cradle the phone. Use hand to hold receiver.

Alternate tasks

• Break up long periods of continuous computer use by performing small tasks/errands.