The angle between your lower and upper arm should be 70-90 degrees at the elbow. Once your chair is adjusted, raise or lower your work surface to a height that allows you to keep your wrists flat and straight while using the keyboard and mouse. If you are short, you may want to use a footrest for better comfort. Your lower leg and thigh should form approximately a 90-degree angle at the knee, and your feet should rest flat on the floor. Wearing darker-colored clothing helps minimize glare reflections on the screen.Īdjust your chair first, from a seated position if possible. If you prefer lower levels of lighting (for example, 200-250 lx) than is usually found in offices, separate task lighting may be needed for reading documents. Indirect lighting should be used, whenever possible, to prevent glare on the display screen. This helps your neck, shoulders, and upper arms stay relaxed while you work. The height of the work space should be adjustable and, if possible, you should be able to use the mouse and keyboard at the same height.
Select a work surface that provides enough space to do your work without excessive turning, twisting, or stretching. Check the instructions that came with your chair to take advantage of its adjustability features. Some chairs can also be adjusted for seat tilt and depth, armrest height, backrest angle, and lower back support. Many chairs rock, which may partially relieve the muscle tension from sitting in a fixed position. The chair should have a large enough base to remain stable when adjusted to its maximum height. The seat should have a rounded front edge. A good work chair should swivel, and you should be able to adjust the seat height while sitting.
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