Valerie Hunter, Physical Therapist, Providence St. Joseph Medical Center shares general guidelines on how to stay healthy and physically strong while working.
START WITH YOUR CHAIR
- Seat back adjusted to fit your lower back curve and support upright position.
- Seat depth to allow you to sit fully back against chair back with 3” space behind knees.
- Seat tilt should be level or slight tilt forward and seat position locked. (B)
- Seat height for hands to rest on keyboard, elbow near sides, feet on floor(A)
- Standard Computer screen at 16 to 22 inches from face, screen height to allow vision to fall 1/3 to ½ down from top of screen when comfortably seated. (F/G)
- Keyboard at waist level or slightly higher, with angle of forearm to hands slightly downward.(D/C)
- Mouse or pen can be right or left of keyboard at same level, around 6 to 8 inches from keyboard.
- Elbows should rest near side of body when hands are on the keyboard or mouse.
- Angle of screen 45 deg to 60deg and screen positioned to limit reach.
- Sitting closer to your screen and angling tilt eases stress for forearm and shoulder.
- Using a pen widener foam reduces force of pinch for less hand strain ( E).
- Light should be from above, soft or warm, avoid glare on screen, cover or shade windows to keep glare off screens. Task lights ok.
- Glare screens can help.
- Same positioning for arms, elbows close to sides, forearms level or angled down to Keyboard/mouse. No more than 45 degree reach to sides (6 to 8 inches).
- Foot bar or foot rest helpful and anti-fatigue mat to ease leg stress.
- Mouse pads allow for better slide and control of mouse.
- Wrist rest pads help with even Wrist positioning and fatigue.
- Lumbar rolls for chairs help to give good back support
- Track balls or pens allow for alternative to use of mouse.
- Keyboard should be positioned close to edge of desk with space for wrist rest if a sharp desk edge.
- If using pull-out tray, keyboard should fit to tray and mouse needs to be on same level as tray.