How to set up your work station

Desk and Keyboard Height

Optimal keyboard height allows your elbows to sit at an angle greater than 90 when your fingers are resting on the keys. Optimal desk height for hand writing (and reading hard copy) is usually 10cm higher than this. A keyboard drawer attached under a desk set for hand writing is often the best arrangement if you do equal amounts of hand writing or reading and computer work.
What can you do to change the height of your desk?

• Use desk risers that sit under the desk legs to raise desk height; • Purchase adjustable height desk; • Purchase desk of specific height

 

 Reading
 If you do a lot of reading of paper documents a reading angle (a sloping board that sits on top of your desk a bit like a draftsman’s drawing board) can be very helpful. (Eg Ergo tilt see www.ergonomicoffice.com.au). The reading boards come in various sizes – whole desk size to single document size. Some people choose to angle the whole desk by raising only the back legs (with bricks or purchased desk raisers). A lecturn to stand at or even the top of a filing cabinet provides complete change of spine position.
 Chair
 1. Choosing the right chair Choose a chair that is an appropriate size for your frame - consider depth of seat as well as height adjustment. With feet flat on the floor you should be able to get your bottom to the back of the seat and most of your thigh should be supported. Ideally the angle of the seat should be adjustable (forward /backward tilt) as well as the angle of the seat back and there should be some adjustment in the height of the seat back so you can adjust the fullest part of the seat back to sit against the hollow at the bottom of your back. Generally seat backs that allow a lot of sway are not desirable.
Executive chairs with the seat back and seat in one piece do not allow enough adjustment. Long arm rests that prevent the chair from tucking under the desk are not recommended (most armrests are easily removed). We generally recommend the Gregory range of chairs as they provide several chair sizes within each model and have all the adjustments described above.
Ask if you can have a trial of the chair at work and make sure you get all the controls explained. If you can’t get comfortable on your chair it does not always mean a new chair. A lumbar cushion and or wedge cushion may help you (see below).
•Chair height
Both feet should be resting flat on the floor with your bottom to the very back of the seat. If your arm position in relation to the keyboard is poor when you have adjusted you chair you may need to use a foot stool or use a lower desk.
 • Lumbar support
Make sure the hollow at the bottom of your back is supported by the fattest part of the seat back (move it up or down). The seat back should not be resting down against the seat with the fat part of the seat back behind your bottom. If the seat back does not provide sufficient support of the hollow you may need to use a lumbar cushion (speak with your physiotherapist about this).

 

 2. Adjusting your sitting position
Try to keep your shoulder blades resting against the back of the chair and keep your head and neck in a neutral position. Avoid the temptation to let your nose drift forward to the monitor. Keep the keyboard and mouse close to you. Let your shoulders relax and adjust the position of your shoulder blades as instructed by your physiotherapist.
There are several schools of thought about the ideal sitting position but all agree that it is harder to maintain the correct spine position if the angle between the thighs and the trunk is smaller than 90 degrees ( your knees should not be higher than your hips). Ideas differ about whether you increase the angle by tipping the chair seat forward a few degrees (or using a forward sloping foam wedge) or tipping the chair back. You may need to try both, you may find you like to switch between the two, you may find you sometimes like to exaggerate the more upright position by perching on the front of your chair seat with thighs sloping well down and using no back support.
Remember your chair may be adjusted correctly but it is still possible to sit on it poorly. If you are still struggling ask for a workplace assessment either from someone here or from your own workplace. It is often difficult to assess what you are doing on your own.
Jobs that involve frequent leaning forward are definitely more suited to the upright/ thighs down/ seat tipped forward position (eg: dentists, ophthalmic surgeons, hairdressers). If you find this position helpful a saddle seat, perching stool or kneeling stool can be valuable. The more laid back position is better suited to those who work for long periods at the keyboard without needing to access items positioned further back on the desk. Be careful to avoid letting your bottom slide forward on the seat and that you maintain the lumbar hollow if you try this position.

 

Monitor Height and distance
 The general rule is the top of the screen should be level with your eyes. If you wear multi focal glasses you may need to modify this or consider single focal length glasses specifically for keyboard use. Books work OK but a monitor arm for a flat screen is infinitely adjustable and frees up all that desk room. Your monitor should be at arms length from the front of your desk.

 

Telephone and headsets  If you spend long periods of time on the phone (regular phone calls of longer than 5 minutes) or you regularly have to take notes or use the keyboard during calls you should be using a headset or using the phone in loudspeaker mode.