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Arrange Your Equipment
You will find below explanations on how to set up your computer to fit your physical needs.
This information is based on ergonomics - the science of making the workplace fit the needs of
the worker.
WARNING
Prolonged or improper use of a computer workstation may pose a risk of serious
injury. To reduce your risk of injury, set up and use your computer in the manner
described below. Please note that some people are more susceptible to developing
these disorders due to pre-existing conditions or psychosocial factors (see section on
“Pre-existing Conditions and Psychosocial Factors”), and that precautions can be
taken in order to prevent physical discomfort (see section on “Reducing the Risk of
Injuries”).
Note
To increase your comfort and safety when using your computer as your primary
computer system at your home or office, note the following recommendations:
•
use a separate, external keyboard attached to your computer.
Arrange your equipment so that you can work in a natural and relaxed position. Place items
that you use frequently within easy reach. Adjust your workstation set-up to the proper height
(as described below) by lowering the table or stand that holds your computer equipment or
raising the seat height of your chair. Position your computer directly in front of you for
increased safety and comfort.
Your Chair
Your chair should be adjustable and stable. Vary your posture throughout the day.
Check the following:
•
Keep your body in a relaxed yet upright position. The
backrest of Use the entire seat and backrest to support your
body. Tilt the backrest slightly (90° to 105°). The angle
formed by your thighs and back should be 90° or more.
•
Your seat depth should allow your lower back to comfortably
contact the backrest. Make sure that the backs of your
lower legs do not press against the front of the chair.
•
Extend your lower legs slightly so that the angle between
your thighs and lower legs is 90° or more.
•
Place your feet flat on the floor. Only use a footrest when
attempts to adjust your chair and workstation fail to keep
your feet flat.
•
Be sure that you have adequate clearance between the top of your thighs and the
underside of your workstation.
•
Use armrests or forearm supports to support your forearms. If adjustable, the armrests
or forearm supports should initially be lowered while all the other adjustments
discussed in this section are made. Once all these adjustments are completed, raise the
armrests or adjust the forearm supports until they touch the forearms and allow the
shoulder muscles to relax.
