computer workstation checklist 20170515 - … · properly setting up your chair and computer...
TRANSCRIPT
Ergonomic Checklist
1/8
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.
Ergonomic Checklist
2/8
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.
Ergonomic Checklist
3/8
Step 4 – Adjust the Seat Pan of Chair
Note:Ifthereisnocontrolfortheseatpan,adjustingthebackanglemayaltertheseatdepth.
Ergonomic Checklist
4/8
Step 5 – Adjust the Height of Chair
Whenyouadjustthechair,yourhipsshouldbeslightlyhigherthanyourknees(bottomofthighparalleltothefloor).
Ergonomic Checklist
5/8
Step 6 – Adjust the Armrest Width of Chair
Loosentheknob(orclip)thatholdsthearmrestinplace.
Then,adjustthearmrestwidthasnarrowaspossible.
Remembertotightentheknob/cliponcethearmrestisinplace.Repeatfortheotherside.
Ergonomic Checklist
6/8
Step 7 – Adjust the Armrest Height of Chair
Armrestheightshouldbeadjustedsothatyourshouldersaresupportedandinarelaxedposition.
Ergonomic Checklist
7/8
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.
Ergonomic Checklist
8/8
Step 3 – Desktop Layout
Asseeninthispicture,whateveryouusethemostshouldbeclosetoyoutoavoidexcessivereaching.FINALLY,rememberyourmicrobreaks.Onceevery10-30minutesgetupfromyourchairandstandup.Movearoundand/orstretchfor30secondsbeforesittingbackdown.Ifthischecklistdoesnothelpyou,continuewithStep2oftheOfficeErgonomicAssessmentProgram(http://www.cdha.nshealth.ca/safety-injury-prevention/injury-prevention).