Ergonomics and Workspace Setup

Ergonomic Workspace Guidelines

Proper workspace setup prevents injuries and increases comfort.

Desk and Chair Setup

Chair

• Feet flat on floor or footrest
• Knees at 90-degree angle
• Seat height: thighs parallel to floor
• Lumbar support for lower back
• Armrests at elbow height

Monitor

• Top of screen at or below eye level
• 20-26 inches from eyes (arm's length)
• Directly in front, not to side
• Tilt slightly upward (10-20 degrees)
• Reduce glare with positioning or screen filter

Keyboard and Mouse

• Keep wrists straight and neutral
• Elbows close to body
• Keyboard and mouse at same height
• Use wrist rest if helpful
• Mouse within easy reach

Laptop Users

• Use external monitor, keyboard, mouse when possible
• Laptop stand to raise screen
• Avoid working on couch or bed

Standing Desk Guidelines

• Alternate between sitting and standing
• Start with 30 minutes standing, gradually increase
• Stand on cushioned mat
• Wear supportive shoes
• Monitor at eye level when standing

Breaks and Movement

• 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds
• Stand and stretch every hour
• Walk during breaks
• Change positions frequently

Common Issues

Neck/Shoulder Pain

• Lower monitor if too high
• Move monitor closer
• Relax shoulders (not hunched)
• Use headset for phone calls

Wrist/Hand Pain

• Keep wrists neutral (not bent)
• Take typing breaks
• Use ergonomic keyboard/mouse
• Adjust chair armrests

Eye Strain

• Reduce screen brightness
• Increase text size
• Position away from windows
• Use computer glasses if needed

Ergonomic Assessments

Request a workspace evaluation:

• Email: [e-mail]
• Safety specialist will visit
• Receive recommendations
• Equipment provided if needed

Equipment Requests

Available ergonomic equipment:

• Adjustable chair
• Monitor stand or arm
• External keyboard/mouse
• Footrest
• Wrist rests
• Standing desk converter
• Laptop stand

Contact: [e-mail]