1. How to Set up Your Computer Workstation
A teaching hospital of Harvard Medical School
How to Set up Your Computer Workstation
A Step by Step Guide for Employees
From Outpatient Rehabilitation Services
Ambulatory Services Division

2. General Info
Ergonomics is concerned with fitting the workstation to the employee, to minimize the stress and strain of normal work activities.
There is no one “correct” work posture, but following the steps outlined here can help to find a comfortable work position.
It is important to move and change positions frequently during the day to avoid muscle fatigue
Stretching exercises can also help to reduce muscle tension and avoid fatigue.

3. Adjust the Seat Height
Adjust the seat height Pull up on the lever under the right side of the seat, and lift your body weight to allow the chair to raise or lower. At the desired level, release the lever to lock the seat in place. The seat height should be adjusted so that your thighs are parallel to the floor and your feet rest flat on the floor

4. Adjust the Backrest
Adjust the back rest Grasp the back rest and lift with both hands. The back adjusts to 6 notched positions. To lower, raise the back rest all the way to the top and it will automatically disengage and return to the lowest position. Adjust the back rest so that it supports your lower back and shoulder blades.

5. Adjust the Armrests
Adjust the armrests Push the button on the side of the arm rest stem, and adjust the arm rest up or down. Use a height that will support your forearms and allow the elbows to be bent to degrees. Adjust the width of the arm rests so they support the arms comfortably by your side. Squeeze the lever at the bottom of the arm rest step (under the seat) and slide the arm in or out.

6. Adjust the Back Tilt
The seat back can tilt by lifting up the rear left lever, to “unlock” it. You can change the backrest’s tile position during the day to change your position and reduce fatigue.
Adjust the tilt tension (make it harder to lean back) by turning the knob under the center of the seat. Turn it clockwise to loosen the tension and counterclockwise to increase the tension.

7. Adjust the Monitor Height
Sit directly facing the computer with the top of the monitor at or slightly below eye level. The center of the computer monitor should normally be located 15 to 20 degrees below horizontal eye level.
If there is glare on the screen from ceiling lighting, tilt it vertically or use a glare screen.

8. Adjust the Keyboard
Adjust the keyboard tray so that elbows are about the same height as the keyboard, and shoulders are relaxed.
The mouse should be placed at the same level, next to the keyboard so no reaching is required.
Wrists should be straight, not bend up or down. Do not let them rest on the edge of the desk as shown to the right. Use a wrist rest instead.

9. Phone and Headset
Place the phone within comfortable reaching distance.
If you use the telephone while you are using the computer, consider a head set. Cradling it against your neck can cause neck strain
Contact your manager and telecommunications for information on ordering a compatible headset.

10. Check Your Posture Head and neck are in line with torso
Shoulders are relaxed
Low back is supported
Elbows are close to body
Wrists and hands are in line with the forearm
Feet are flat on the floor

11. Stretches
The following exercises will help you stretch and reduce muscle tension.
They do not all have to be done at once, but try to do each one a few times, 2-3 times throughout the day.
Stretches should be done gently. Move until you feel mild tension and hold for seconds
Repeat a few times.
Do not overstretch,
Stretches should never be painful. Stop if you have pain
If you have an injury, follow the specific instructions given by employee Occupational Health Services.

12. Neck Stretch Gentle stretch your head to the side (ear down towards shoulder) When you feel slight tension, hold for 20 seconds.

13. Roll shoulders in circles, starting with up, the back, down and forward. Do 10 times.

14. Take a deep breath and bend forward slowly as you exhale
Take a deep breath and bend forward slowly as you exhale. Let your head and arms hang for 20 seconds. Return to upright very slowly

15. Stand up and bend your trunk first to one side, then the other side.

16. Put your hands in the small of your back and bend backward gently
Put your hands in the small of your back and bend backward gently. Do not do this if it causes pain.

17. Clasp fingers together and stretch the arms forward so your palms face away from your. Hold 20 seconds.

18. Bend your wrist down, and use the other hand to give a gentle stretch
Bend your wrist down, and use the other hand to give a gentle stretch. Hold 20 seconds.

19. Stretch all your fingers wide apart, then make a fist
Stretch all your fingers wide apart, then make a fist. Repeat several times