Ergonomics - Office Environmental Strategies

Explanation
No-To reduce the effects of glare on the monitor, consider these adjustments:
• Orientate yourself and your monitor so that neither:
o Your back is towards the window, or
o You are facing the window
• Change the angle of your monitor so that the screen is neither:
o Tilted towards the ceiling or
o Tilted towards the floor
•Close blinds during brighter periods of the workday.
•Clean your screen on a regular basis to keep the screen clear of smudges.

Explanation
To allow you enough room to move your feet and legs, remove clutter from under your work surface. Items to consider moving include: your waste paper or recycling bin, storage boxes or hard drive.

Explanation
To maintain leg comfort it is important that your chair is adjusted to fit you. Ways to achieve this include:
• Adjust the seat slider function (if available) to allow at least two fingers, but no more than one fist between the back of your knees and the front edge of your chair.
• Consider adding a small lumbar support to your chair if you do not have a seat slider and you cannot fit two fingers between the back or your knees and the front of your seat. The addition of the lumbar support allows you to sit forward on the seat while still providing you with adequate lumbar support.

Explanation
- to achieve a neutral posture of your legs and feet try these adjustments:
• If your feet are not flat on the floor, use a footrest. You can make a footrest from a stable box.
• If you currently have a footrest, it might not be the right height, consider changing the height of the footrest.

Explanation
To achieve a neutral posture of your shoulders, your armrests should be set to the correct height and distance away from you. Ways to achieve this include:
• Lowering or raising the height of your armrests to approximately elbow height when sitting comfortably in your chair (if height adjustment is available).
• Consider removing the armrests if a comfortable position cannot be achieved.

Explanation
To maintain a neutral posture of the lower back try these adjustments:
• Adjust the height of the backrest to position the lumbar support into your lumbar curve. Use a small rolled-up towel if your chair lacks adequate or adjustable lumbar support.
• Sit with your back supported by the backrest when you are in your working position. Consider that you may need to adjust the angle of your backrest. If your seat is now too long and your seat is pressing into the back of your knees, consider adding a back rest support to push you further forward on your seat while providing support to your back.

Explanation
To maintain a neutral posture of the head while referring to paper documents, place the document on a stand that fits between your keyboard and mouse or is positioned beside and at the same height as your monitor.

Explanation
To achieve a neutral posture of your neck (with the top of the screen slight below eye level or for bifocal/progressive lens wearers the head is held upright):
• Place your monitor directly on your work surface (if your monitor is now too low, raise it by using an appropriate height monitor stand or make a stand by using an appropriate height book that supports your monitor).
• Adjust the height of your chair.

Explanation
To achieve a neutral posture of your shoulders keep frequently used items in the primary zone, this is the area closest to you that allows you to work with your elbows directly under your shoulders. Ways to achieve this include:
• Moving your mouse directly beside your keyboard and at the same height.
• Bringing your telephone or other frequently used items closer to your keyboard or mouse.
• Bringing your chair as close as possible to your work surface. If your chair armrests do not allow you to get closer, adjust the height of the armrests or consider removing them.