Correct Positionioning for Computer Users

Chair

  • Sit fully back in chair to allow for proper spinal support and weight distribution.
  • The seatback is positioned upright with lumbar support at small of back and head aligned over shoulders.
  • Hips should be positioned slightly higher than knees.
  • There should be a 3-4 finger width clearance between the seat pad and the back of the knees.
  • Feet flat on floor or footrest.

Keyboard

  • Keyboard is flat on surface.
  • Shoulders should be relaxed with arms hanging comfortably by sides.
  • Elbows are bent to 90 degrees and the wrists are in a neutral position.
  • A mouse should be located at the same level as the keyboard, immediately beside.

Monitor

  • Top of screen should be at eye level (except if wearing bifocals).
  • Optimum viewing distance is arm's distance away.
  • Minimize glare by placing screen perpendicular to windows, using an anti-glare screen, or adjusting screen angle.
  • The document holder should be placed at the same height as the monitor or modify with a desktop document holder placed in front of the monitor.

Shelves

  • Frequently used items located in shelving above shoulder level should be moved down below shoulder height within arms distance.
  • Stretch/Exercise

Breaks

  • Incorporate stretch/exercise breaks throughout the workday to reduce neck, lower back and upper extremity fatigue.