There are important steps you can take to set up your office workstation (e.g., chair, desk, footrest, monitor, keyboard, mouse) to increase your comfort and reduce the risk of musculoskeletal injuries while working.
- Adjust your chair so that your legs are parallel to the floor and your feet can be placed on the floor. Use a footrest or stack some books to support your feet if needed.
- If you need more back support roll up a towel or place a cushion behind your lower back to provide better lumbar support.
- Locate your phone and other accessories within in arms reach.
Image credit: American Industrial Hygiene Association
Watch the Ergonomics Instructional Videos for detailed instructions on adjusting and using your chair (Steps 1 and 2).
- Set up your keyboard and mouse together on a level surface at elbow height.
- Place your monitor an arms distance away and adjust the height of the monitor to eye level or just below. Use a box or books to achieve the proper height.
- Keep arms at your side, elbows bent at 90 degrees, keeping your wrists straight or slightly downward. You may have to place a pillow or cushion under you if the table is too high.
- Using a laptop that does not allow the screen and keyboard to be separated can result in either neck/head strain or hand/wrist strain. An external monitor can be used to achieve the proper monitor height.
- Close the blinds or locate the monitor away from the window to eliminate or avoid glare.
Image credit: University of Wisconsin-Madison
Watch the Ergonomics Instructional Videos for detailed instructions on setting up your workstation (Steps 3-10).
EH&S does not provide ergonomics assessments for non-office work environments. For these types of assessments, an outside consultant may be a good option for departments/units to address potential risk factors for the development of musculoskeletal injuries. Consultants will evaluate workstations or work tasks to determine if changes should be made for a better fit.
The University of Washington has established contracts with ErgoFit Consulting and Solutions Northwest to receive ergonomics assistance at negotiated rates.
Please contact the EH&S Ergonomics Program for more information on consultant services.
Watch ergonomic instructional videos
The University of Washington provides personnel with instructional videos with detailed instructions on setting up your office workstation to reduce the risk of musculoskeletal injuries.
Take breaks
Get up, stretch and move around often.
Take a five minute break every 30-40 minutes, especially if your workstation is less supportive for neutral postures.