John Lloyd, PhD CPE - How to Correctly Setup an Ergonomic Office Workstation

John D. Lloyd, PhD, CPE
Board Certified Ergonomist

32824 Michigan Avenue
San Antonio, Florida 33576

Tel: 813-624-8986

How to Correctly Setup an Ergonomic Office Workstation

Incorrectly designed computer workstations are the number one cause of poor productivity in the office environment. Uncomfortable operators produce poor quality and low output work, and are potential candidates for costly repetitive motion injuries.

Surprisingly, ergonomic hazards can be corrected very inexpensively. Any expenses that may be incurred are often realized as an investment to offset future employee exposure to cumulative trauma disorders. The following diagram illustrates the preferred posture for a computer operator and discusses some of the components of the workstation.

The top of the computer monitor should be level with the operator’s eyes, and positioned at a comfortable viewing distance based on task, monitor size and quality, visual acuity and personal preference.
Avoid the use of bi- or tri-focal corrective lenses while viewing a computer monitor, as this may lead to neck and upper back discomfort produced by straining to look through the lower portion of the lens. Special computer glasses are available for operators with such needs and may be provided by your employer.
An ergonomically designed office chair is a very important component of the office workstation. Unlike ordinary seating, a true ergonomic chair fully supports the employee in a productive and comfortable posture, and ensures that the spine is correctly aligned. Poor seating is a major cause of back discomfort among office workers.
The keyboard should be placed low enough so that the operator’s posture feels comfortable. Upper arms should hang loosely by the sides with forearms parallel to the floor. If an operator has been working at an incorrectly adjusted workstation for some time this new posture may feel unnatural to them at first. With perseverance they should experience a whole new level of comfort and productivity.
It is very important to maintain a neutral wrist posture to reduce the risk of carpal tunnel syndrome. Several wrist support designs have been developed which may help. The height of an appropriate wrist support should be approximately level with the middle row of keys.
Only use a light touch on the keyboard. Studies have shown that untrained computer operators tend to strike the keys with forces which far exceed the minimum required to activate the key switch. Touch-typing classes may be taken to reduce musculoskeletal stress while improving typing speed and accuracy.
The footrest is an often overlooked component of an ergonomically designed office workstation. By raising the thighs parallel to the floor, we hope to promote good back posture while alleviating pressure from the underside of the thighs which may otherwise restrict blood flow to the lower legs.
Take periodic work breaks to reduce fatigue and improve blood flow. Now and then focus on an object at least 20 feet away to reduce eye strain. Frequent stretching relaxes tight muscles and relieves fatigue.

The office environment presents with it a whole new set of musculoskeletal demands for the computer operator, which are often the result of maintaining static and/or awkward postures for extended periods of time. An ergonomically designed computer workstation can help to minimize such effects. However, the value of employee training and education in the correct use of such equipment cannot be overstated and is integral to the overall success of an office ergonomics program.
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Please contact Dr. Lloyd for additional information