Setup
- Use an adjustable keyboard/mouse tray
- Place the keyboard just above the level of your lap
- Center yourself to the lettered part of the keyboard
- Make sure there is enough room for your mouse
- If you have a broad chest, consider a split keyboard
Tips
- Use a light touch on the keys
- Keep your wrists in neutral (not bent up or down)
- Keep your elbows at a 90º angle
- Let your shoulders relax
- Do not use the keyboard legs to tilt the keyboard toward you
- Do not use wrist rests while typing (only use for breaks)
- Use keyboard shortcuts when possible
Setup
- Center your monitor directly in front of you (Consider a swivel arm for your monitor if this would interfere with communication)
- Sit arms’ length away
- Position the top of the monitor at eye level
- Tilt your monitor slightly upward
- Be careful of windows or lighting that can cause glare
- Adjust your font size and color if you have difficulty reading (it should be 2-3 times larger than the smallest text you can read)
- Keep your workstation properly lit (the screen should be about as bright as the area behind it)
Tips
- Take a 20 second break every 20 minutes and look at something at least 20 feet away
- Keep your screen free of dust and fingerprints
Setup
- Place your mouse close to your keyboard so it is within easy reach
- Adjust your mouse’s software controls to meet your needs
- Use a mouse that fits comfortably in your hand
Tips
- Use your elbow to move the mouse (not your wrist)
- Take breaks every 20 minutes you use your mouse
- Use keyboard shortcuts when possible
- Use the lightest pressure needed to click
- Make sure you are holding the mouse properly (wrists in neutral, holding with a light grip, fingers should not stay bent)
- Alternate hands to operate the mouse
Setup
- Sit with your feet flat (either on the floor or a raised surface)
- Adjust the height of the chair so your hips, knees, and ankles are at a 90º angle or greater
- Sit back in the chair and make sure your lower back has support
- Recline slightly to ease pressure on your lower back
- Make sure your workstation has a clear space for your chair
Tips
- Avoid pressure points
- Keep open angles (90ºor greater)
- Take breaks and move around
Setup
- Your lighting should be low-glare or glare free
- Use task lighting to light your desk (position the lighting next to the monitor to avoid glare)
- Use lighting that is appropriate for your tasks
- Use window coverings to block sunlight that can cause glare
- All lighting should be the same type (fluorescent is preferable)
Setup
- Position the base of the phone within easy reach
Tips
- Use a phone that meets your needs (if you make frequent calls, consider a cordless phone or one with buttons on the receiver)
- Do not hold the phone with your shoulder for an extended period (consider purchasing a headset or using speakerphone if you make long calls)
Setup
- Use a document holder or position the document as close to the computer screen as possible
- Make sure the lighting is adequate to easily read the document