The Office Ergonomics can be simple and complex at once. The Checklist developed by Option Ergonomics guides you through the steps to adjust and adapt your workstation.
Step 1: Adjust the work chair settings
1.1. The height of the seat : Adjust the seat (seat) so that the hips and knees form an angle of 90 ° (thighs parallel to the ground and feet to the ground, the height of the seat must be below the level of the patella)
1.2. The backrest : Adjust the backrest inclination at an angle of 90–100 ° and the height so that the lumbar support supports the lower back
1.3. The depth of the seat : Adjust the seat so that there is a space of 2.5 to 5.0 centimeters behind the knees (approximately the space of 2 to 3 fingers)
1.4. The armrests : Adjust the armrests so that they are at the height and width of the elbows (elbows bent 90 ° and shoulders relaxed)
Step 2: Adjust the height of the work surface and the footrest (if necessary)
2.1. The work surface : Adjust the work surface or the keyboard drawer (if adjustable) to the same height as the elbows (ie the same height as the armrests of the chair)
2.2. Footrest: Use a footrest if the work surface or keyboard drawer is not adjustable and is too high; Then raise the chair seat until the elbows are at the same height as the surface and install/adjust the footrest so that the hips and knees form a 90 ° angle (the feet resting on the feet)
Step 3: Adjust the screen and position the keyboard and mouse
3.1. Screen height: Adjust the screen so that the top of the glass is at the same height as the eyes (except when wearing bifocal lenses and using the lower focus for screen work: the top of the screen should then be approximately between the nose and the lips, depending on comfort, and the screen can be tilted slightly backward)
3.2. Distance from the screen: Place the screen approximately an arm’s length away (between 60.0 to 80.0 centimeters), depending on the screen size and comfort in order to prevent visual fatigue
3.3. Position of the screen: Place the screen centered with the user and perpendicular to a window (to avoid glare or reflections in the screen)
3.4. The keyboard and the mouse: Place the keyboard and the mouse in the axis of the screen (aligned with the screen) and bring the mouse closer to the keyboard (the mouse must be placed on the same plane as the keyboard); Lay the keyboard flat (without the tilt legs)
Step 4: Organize your work and get busy
4.1. Vary work postures and take micro-breaks while standing (approximately every 45 minutes)
4.2. Place the most frequently used items within easy reach (within reach)
4.3. Do mobilization and stretching exercises (to prevent discomfort and contractures, etc.)
A Checklist is a tool that we have made available to you, but it does not replace a personalized ergonomic assessment carried out by a professional. If you wish to obtain more information and benefit from our Occupational rehabilitation services, contact us.
