TOOL BOX TALKS Computer workstation set-up

Adjustment steps Aim for a posture which is:  Relaxed  Symmetrical  Upright

Computer Chair Adjust seat height so feet firmly supported on ground or footrest Adjust lumbar support vertically and horizontally so thickest section in small of back (belt region) Armrest – remove or lower out of way

Computer desk Height of desk adjusted so that keyboard is just below level of elbows when shoulders relaxed and upper arms vertical with forearms horizontal. If desk not adjustable raise/lower chair and use footrest if necessary Keyboard located directly in front of operator so bent fingers over ‘ASDF’ row of keys without forward reaching Regularly used items within easy reach – forearm reach to arms length

Desktop layout Regularly used items placed within comfortable reach:

Wrist Position

Computer monitor Top edge of screen at eye level Monitor about an arms length away but vary for personal visual resolution Laptop computers if used for extended periods should be placed on stand to achieve correct height and distance and connected to a separate keyboard. Source documents between keyboard and monitor or beside monitor on stand

Injury avoidance Check for glare or poor lighting Check eyesight Avoid prolonged or intensive keyboard or mouse work Change posture frequently Change tasks when possible or take mini breaks Perform gentle stretching exercises at work