As everyone has different body sizes and proportions, workstations should be set up for the individual user. An ergonomically designed workstation (i.e. a workstation that matches the environment to fit the person) will improve the worker’s safety, health, comfort and performance. If you are at your workstation for more than 4 hours each day it is imperative that it is set up correctly because you are at high risk of developing muscular aches and pains.
There are some key factors that should be taken into account when setting up your workstation as outlined in the diagram below.
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Monitor alignment: The monitor should be about arm's length away from the user and should be aligned so that the head and neck are in a neutral position (i.e. the top of the monitor at eye level or just below). If the monitor is too low than the neck is forward flexed, creating neck and shoulder tension that can result in pain.
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Document holder: Documents that are being used while typing should be in a central position in order to prevent neck strain.
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Wrist alignment: Wrists should be in a neutral position when using the keyboard and mouse, and resting on the desk. It is recommended that desks have at least 100mm space to rest the wrists.
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Arm alignment: Armrests are not essential but your elbows should be relaxed and at a 90º angle. Keyboards should be flat so that your wrists and forearms are aligned.
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Backrest: The backrest of the chair should provide lumbar support as well as upper back support. The higher the back support the easier it is for your shoulders to relax.
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Chair length: If you can fit two or three fingers between the back of your knee and the chair then this is an ideal length.
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Height adjustable chair: Using a height adjustable chair allows you to adjust it to the optimum height for you. This is a height where you feet are flat on the floor and your hips and knees at a 90º angle.
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Feet position: Your feet should be flat on the floor or on a footstool so that your hips and knees are at a 90º angle. Also make sure that you have some foot space so that your feet are not in a fixed position or too restricted.
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Knee and hip position: Knees and hips should be at a 90º angle.
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Desk size: The workstation should have adequate area. It is recommended that the desk width be at least 1500mm (for clerical work).
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Note: Diagram adapted from “Approved code of practice for the use of visual display units in the place of work”, published by the Occupational Safety and Health Service, Department of Labour, Wellington, New Zealand (1995).
