Increasingly, we are spending long periods of time working or studying, seated in front of a computer. Investing a little time in setting up a workstation that supports good posture and comfortable movement throughout the day can considerably reduce the likelihood of fatigue, postural strain, and headaches in the longterm. This guide outlines the basic considerations for setting up a computer workstation.
- Seat angle should be adjusted to keep the hips slightly open to 100-120 degrees, with no pressure at the back of the knee
- Chair height should keep the knees at roughly 90 degrees, with the hips level, or slightly higher, and feet flat on the ground.
- Back rest should supply light support to the natural curve of the back
- Armrests can assist the user to rise or lower into the chair, but should be removed if they prevent the chair and user getting close enough to the desk or if they interfere cables etc.
- Space should be adequate to allow correct positioning of equipment so that posture and vision is not obstructed
- Height should be just below the elbows so that elbows are at an angle of roughly 90 degrees with relaxed shoulders, and should allow sufficient clearance for the legs underneath
- Should allow adequate space to stretch the legs. Avoid using under-desk space for storage
- To reduce reaching and straining, equipment and items used frequently and for long periods (phone/keyboard/mouse etc.) should be placed within easy reach, when seated with elbows at 90 degrees (blue zone)
- Items that only need to be reached occasionally can be placed slightly further away (green zone).
- Document holders should ideally be placed between the keyboard and screen, or as close as possible, at the same height and viewing distance, as the computer monitor.