Office (Dis)Comfort – your environment is important!
June 5, 2013
A correctly arranged workspace equals a positive, productive team member! Here are some tips to optimize your space.
Arrange Your Equipment
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 setup to the proper height by lowering the table or stand that holds your computer equipment or raising the seat height of your chair. To create more desk space, you can put your computer base on the floor.
Adjust Your Monitor
Correct placement and adjustment of the monitor can reduce eye, shoulder, and neck fatigue. Check the following when you position the monitor.
- Adjust the monitor height so that the top of the screen is at or slightly below eye level. Your eyes should look slightly downward when viewing the middle of the screen.
- Rest your eyes periodically by focusing on an object at least 20 feet away. Blink often, position the monitor at a 90% angle to windows and other light sources to minimize and reflections, Adjust the monitor tilt so that ceiling lights do not reflect on your screen.
- Clean your monitor regularly. Use a lint-free, non-abrasive cloth. Avoid using any cleaner.
- Adjust the monitor’s brightness and contrast control to enhance readability.
- Use a document holder placed close to the screen.
- Position whatever you are looking at most of the time (the screen or reference material) directly in front of you to minimize turning your head while you type.
- Get regular eye check-ups.
Checking Your Comfort
How Do You Measure Up?
Use this check list to see if you are setting up your work environment to fit your needs.
- Do you sit in an upright position with the backrest supporting your lower back?
- When sitting are your feet flat on the floor?
- Do you periodically adjust your chair and your posture?
Checking Your Keyboard
- Is your keyboard angled so your wrists are straight when you type?
- Is your keyboard directly in front of you?
- Do you avoid resting your wrists on sharp edges?
- Do you press the keys gently and not bang on them?
Checking Your Mouse
- Is your mouse at the same height as the keyboard and next to the keyboard?
- Are your wrists straight and your touch light when moving the mouse?
Checking Your Monitor
- Did you adjust your monitor so that the top of the screen is at or slightly below eye level?
- Do you periodically rest your eyes by blinking often or looking away from the screen?
- Do you use a document holder placed close to he screen?
- Is your work area set up to promote a natural and relaxing working position with frequently used items within close reach?
- Do you take frequent short breaks?
- Do you stretch and walk during the day?
- Do you have regular eye checkups?
- Do you contact your doctor if you feel any sustained discomfort?