• Feet rest flat on the floor or on a footrest.
• Thigh is supported by soft chair.
• Lower back is supported .
• Upper arms hang loosely from the shoulder.
• Forearms extend horizontally to the floor towards the keyboard.
• Keyboard is lowered and angled slightly away (negative pitch) so the wrist is in neutral position.
• Mouse is next to the keyboard at the same level.
• Wrists do not lean on any surface (including wrist rests) while typing or mousing.
• You are centered in front of the monitor.
• The monitor screen is at right angles to any windows.
• Eyes are at a comfortable distance from the monitor.
• Eyes look down at the monitor at a 15-20 degree angle.
• If telephone use is frequent, use a headset instead of a handset.

 

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Checklist for health at a computer workstation

Use the following checklist to evaluate your posture and computer workstation design. If you answer "no" or are unsure of your answers to any of the questions, then you should take steps to correct situations that may increase the risk of developing repetitive strain injuries. Environmental, Health, and Safety can help you by conducting a workstation evaluation.  Call EHS at 252-3477 for more information.

Posture

• Are your feet resting fully and firmly on the floor or footrest?
• Are your knees bent at approximately right angles?
• Are your thighs parallel to the floor, so that the chair does not put pressure on the back of your thighs?
• Is your upper body straight, with your lower back firmly supported by the chair backrest?
• Are your upper arms hanging straight down at your sides?
• Are your elbows against your sides and bent at right angles?
• Are your forearms parallel to the floor?
• Are your wrists straight, neither bent up or down nor to the left or right?
• Is your head looking forward with only a slight downward tilt?

Chair

• Is your chair adjustable for seat height? If not adjustable, is the chair height right for you?
• If your chair is adjustable, do you know how to adjust it?
• Does the backrest give firm support on your lower back?
• Is the front edge of the seat rounded to avoid pressure on the back of your thighs?
• Does the chair have casters that roll easily on the floor?
• Do you have a footrest, if you need one, on which to rest your feet?

  NOTE: Chair arm rests are optional. If used, they should be padded, not hard.

The keyboard and mouse

• Is the keyboard detached from the monitor?
• Can the keyboard height be adjusted?
• Is the keyboard at the right height so that your elbows are at your sides, forearms parallel to the floor, and your wrists are straight?
• Is the keyboard thin and level with the floor?
• Is the keyboard on a foam pad to soften the impact of your fingers on the keys?
• Are the springs in the keys stiff enough to resist the weight of your fingers when relaxed?
• Do the keys give tactile (you can feel key pressure decrease when the character is registered) or audible (you hear a click when character is registered) feedback to stop you from pressing too hard?
• Can your fingers reach the shift and function keys without awkward straining?
• Are you able to keep your typing speed under 10,000 keystrokes per hour?
• Is the mouse located at the same height as the keyboard and as close to it as possible?

  NOTE: Wrist rests are sometimes recommended but may do more harm than good. If used, they should be well padded and the proper thickness.

The monitor

• Can the monitor height be adjusted?
• If the screen is small, is the top of the screen opposite eye level? If the screen is large, is the center of the screen opposite eye level?
• Is the monitor at the proper viewing distance for you? (The distance is usually 1.5 to 2 feet from your eyes.)
• Is the monitor directly in front of you, rather than off to the side?
• Do you have a copy stand or document holder to hold the papers you work with?
• Are the copy stand and the computer screen at the same height, and at about the same distance from your eyes?
• Is the monitor positioned to avoid glare?

Work area

• Does the desk have a lower surface for the keyboard and higher surface for the monitor (either built-in or attached)?
• Is there enough room for your legs under the desk?
• Is there enough space to put the equipment and other materials at the proper distance without crowding?
• Are you able to use the phone without having to squeeze the receiver with your shoulder while you type?
• Are standing counters available, if appropriate, so you can alternate sitting and standing while doing computer work?

Job design

• Do you take short, frequent breaks from computer work? Short rests taken often provide better protection than longer breaks after longer periods of work.
• Do you usually take a break before you feel any muscle fatigue in your upper body?
• Do you get up and move around whenever you begin to feel any symptoms?
• Do you pause periodically to do relaxation exercises?
• Have you adjusted your workstation furniture?
• Do you use the same workstation all day so that you only have to make adjustments once a day at most?
• Do you have input when your department is purchasing computer equipment and furniture?