computer workstation checklist 20170515 - … · properly setting up your chair and computer...

Ergonomic Checklist

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ThischecklisthasbeenprovidedbytheInjuryPreventionTeam,OccupationalHealthSafety&Wellness.Itismeanttobeusedaspartofyourdailyworkplaceinspectionandguideyouthroughproperlysettingupyourchairandcomputerworkstation.Firstandforemost,alwaysremembertotakemicrobreaks.Getoutofyourchaironceevery10-30minutes(2-4timesperhour)andstandup.Pleasenotethatthereisavarietyofchairsintheorganization.Takethetimetofamiliarizeyourselfwiththechairyouaresittingonanditscontrols.

Let’sstartwiththechair.ALWAYSmakesureyourhipsareasfarbackinthechairaspossiblebeforeadjusting.Alwaysmakesurethechairisproperlysetupbeforemovingtothedesk.ThisisNOTanexampleofagoodsetup.Whatiswrong?

• Chairtiltedbackward.• Armreststoolow.• Chairtoolow.

Step 1 – Adjust Tilt of Chair Adjustthechairsothatitisbetweenhorizontalandslightlyleaningforward.Donotgosofarastofeelyouarefallingoutofthechair.

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Step 2 – Adjust Back Angle of Chair

Adjustthebackanglesothatthebackrestisvertical(90degrees).

• Ifthiscausesadullachebetweenyourshoulderblades,thiscanbenormal.However,thisshouldgoawayafterstandingupandmovingfortwo(2)minutes.

o Ifthedullachedoesnotgoaway(orlastslongerthantwo(2)minutes),readjustthechairtoslightlyleanback.

Step 3 – Adjust the Backrest Height of Chair

Thebackresthasacurvedsupportforyourlowerback.Raise(orlower)thebackrestsothatitsitsjustbelowyourwaist.Ifthecurvedsupportisnotenough,oftenarolledtowelwillprovideadditionalsupport.

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Step 4 – Adjust the Seat Pan of Chair

Note:Ifthereisnocontrolfortheseatpan,adjustingthebackanglemayaltertheseatdepth.

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Step 5 – Adjust the Height of Chair

Whenyouadjustthechair,yourhipsshouldbeslightlyhigherthanyourknees(bottomofthighparalleltothefloor).

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Step 6 – Adjust the Armrest Width of Chair

Loosentheknob(orclip)thatholdsthearmrestinplace.

Then,adjustthearmrestwidthasnarrowaspossible.

Remembertotightentheknob/cliponcethearmrestisinplace.Repeatfortheotherside.

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Step 7 – Adjust the Armrest Height of Chair

Armrestheightshouldbeadjustedsothatyourshouldersaresupportedandinarelaxedposition.

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Onceyourchairissetup,itistimetolookatthedesk.

Step 1 – Chair Height Compared to Desk

Oncethearmrestsareatthesameheightasthekeyboard/mouse,youmayfindyourfeetdonottouchthefloor.Thisisokaybecauseafootrestcanbeusedtosupportyourfeet.Talktoyourmanagerifyouneedafootrest.

Step 2 – Monitor Setup

Thetopofthemonitorshouldbeinlinewithyoursight(pictureonleft).Ifyouwearbifocalsorprogressivelenses,themonitorshouldbelowered(pictureonright).Ifthemonitorcannotgohighenough,tryastackortwoofpaper,justlikethepictureontheleft.Ifthisworks,talktoyourmanageraboutamonitorriser.

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Step 3 – Desktop Layout

Asseeninthispicture,whateveryouusethemostshouldbeclosetoyoutoavoidexcessivereaching.FINALLY,rememberyourmicrobreaks.Onceevery10-30minutesgetupfromyourchairandstandup.Movearoundand/orstretchfor30secondsbeforesittingbackdown.Ifthischecklistdoesnothelpyou,continuewithStep2oftheOfficeErgonomicAssessmentProgram(http://www.cdha.nshealth.ca/safety-injury-prevention/injury-prevention).