Workstation Guide

Keyboard

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

Monitor

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

Mouse

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

Chair

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

Lighting

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)

Phone

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)

Documents

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