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Our team of ergonomists and occupational physiotherapists have put together the following information to help you set up your entire workstation in the most comfortable and productive manner.
STEP 1 - CHAIR HEIGHT
Adjust the height of the chair so that when you're typing on the keyboard, your elbow is at or just above the top of the desktop. If you're feet don't reach the floor in the position, you need a footrest.
STEP 2 - SEAT PAN DEPTH
If your chair has a seat slider (most of ours do), adjust the depth of the seat pan so that there are about 2-3 fingers between the front edge of the seat and the back of your calf.
STEP 3 - SEAT PAN ANGLE
If your chair has independent seat pan angle adjustability, adjust the angle so that it is between neutral and a few degrees below zero. If you position it a few degrees below zero (i.e. leaning backwards slightly), this will help to keep you leaning back into your chair.
If your chair does not have independent seat pan angle adjustability, and instead is a synchro mechanism that moves with the backrest, combine this step with step 4 below.
STEP 4 - BACKREST ANGLE
Adjust the angle of the backrest so that it is reclined between 0-10 degrees. If you titled the seat pan backwards slightly in step 3 above, you should keep the angle of your backrest a little closer to neutral, otherwise you'll feel like you're leaning back too far.
STEP 5 - BACKREST HEIGHT
Adjust the height of the backrest so that the lumbar roll section is in contact with your lumbar spine. This means it should be just above your waist line / hip area.
STEP 6 - KEYBOARD
Position your keyboard at a distance that allows you to comfortably rest your wrist and a little bit of the forearm on the desk. This is usually somewhere between 10-18cm from the edge of the desk for most people. Mark your desk if necessary.
STEP 7 - MOUSE
Do not let your mouse go past the top of your keyboard.
Also, keep your mouse close to the keyboard so that your arm is not externally rotated too much.
STEP 8 - MONITOR HEIGHT
Adjust the height of your computer screen so that your eye-line is within the top 1/3 of the screen.
If you have bi-focal or multi-focal glasses, you may need to have your monitors lower than this.
STEP 9 - MONITOR DISTANCE
The distance your screen should be from you depends on your eyesight. Just make sure you can easily read the text on the screen without needing to squint or lean forwards.
STEP 10 - MONITOR POSITION
If you use one screen, make sure it is directly in front of you. If you use two screens and use them 50/50, position the screens in a “V” shape and sit in the middle of them. If you use two screens but use one considerably more (i.e. 70/30), bias yourself towards the screen you use more.
If you use a laptop as your second screen, make sure the screen of the laptop is not positioned further away from the larger computer screen. Also, try to have the laptop height the same as your computer screen.
STEP 11 - CLUTTER UNDER DESK
Make sure there is no clutter under your desk that prevents you from pushing yourself in (i.e. bins, boxes, books, bags, etc).
STEP 12 - OTHER EQUIPMENT
Try to keep everything that you use regularly, such as phones and stationary, within a comfortable reaching distance, to avoid excessive twisting and bending.