Workstation Setup Guide

• The front edge of the seat pan should be rounded. When sitting properly, there should be a gap between the seat’s front edge and the back of your legs.
• This gap should be at least two fingers wide but no more than the width of a closed fist.
• If this spacing cannot be achieved:
  • Less than two fingers: The seat pan is too deep, which can put pressure behind your knees.
  • More than a fist: The seat pan is too short and may not provide enough support.

• Proper seat height is depended on:
  • The user’s physical height
  • The height of the work surface, such as a desk, adjustable workstation, or keyboard tray

• The seat height should allow the user to:
  • Sit with feet flat on the floor or on a footrest
  • Maintain a neutral upper-body posture while working
  • Adjust the seat easily to accommodate posture changes and different footwear

The armrest height should:

• Allow the user to maintain a neutral posture, with arms relaxed and elbows close to the body.
• Be positioned so the user does not need to raise or lower their shoulders to rest their arms comfortably.

Armrests should:

• support the forearms without causing pressure points or contact stress.
• Offer width adjustability to accommodate different body shapes, sizes, and working preferences.
• Pivot or rotate, allowing the chair to be positioned close to the workstation to reduce reaching and support a neutral posture.
  

• The shape of the backrest should follow the natural curves of your back.
• Look for clearance at the buttocks, outward molded padding in the mid-lumbar region to support the low back and clearance to allow enough space for free shoulder movements.
• Additional guidelines:
  • Lumbar padding should be height adjustable from 15 to 25 cm (6 to 10”).
  • Backrest height should be at least 45 cm (18”), and width at least 35 cm (14”).
  • The recline angle should be positioned 90° to 110°, based on personal preference.
    

• Place the monitor about one arm’s length away and adjust distance based on screen size and visual comfort.

• The top of your screen (also called the “active viewing area”) should be at or just below your horizontal eye level to keep your neck in a neutral, comfortable position. Aim to look slightly downward about 15 to 20 degrees to view the center of the screen.

• Single monitor: Position it directly in front of you.
• Dual monitors:
  • If you use one more often, place it directly in front.
  • If both are used equally, set them side-by-side with the inner edges aligned in front of you.

• If you wear bifocals, trifocals, or progressive lenses, you may unknowingly tilt your head or look upward to use the correct part of the lens. To avoid this, lower your monitor slightly so you can see through the right section while keeping your neck in a neutral position.

• Position the screen perpendicular to windows or bright lights to reduce glare.
• Use blinds or anti-glare filters if needed.
• Adjust brightness and contrast separately for optimal comfort.
• Avoid placing bright light sources directly behind or in front of the monitor.

• Position the keyboard directly in front of the user.
• Keep wrists straight and in a neutral position while typing.
• Use a slight negative tilt (front edge lower than the back) if possible.
• Avoid resting your wrists on hard surfaces; use a soft wrist rest if needed.

A keyboard tray should:

• Allow for both height and tilt adjustment to support neutral wrist and arm positioning.
• Must provide sufficient space to accommodate both the keyboard and mouse comfortably.
• Ensure the tray design does not restrict leg clearance or limit lower body movement.

• Position the mouse close to the keyboard at the same height.
• Keep your arm relaxed, with the elbow positioned close to the body to maintain a neutral posture.
• Consider using an ergonomic mouse to help reduce strain during extended use.

A footrest should:

• Be used when feet do not rest comfortably on the floor.
• Be height-adjustable and spacious enough to support both feet.
• Promote movement, as feet should not remain in a fixed position for extended periods.

• Adjust the desk height to be at or slightly below elbow level.
• Position the keyboard and mouse at about elbow height in both sitting and standing postures.
• Place the monitor so that the top line of text is at eye level; lower it slightly for users who wear bifocals or progressive lenses.
• Anti-fatigue mats can improve comfort during prolonged standing. However, they may be inconvenient to move when switching between sitting and standing and are best suited when standing is the primary posture.