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Ergonomics – Guidelines for healthy computer use

Guidelines for healthy computer use


  • Move and stretch every hour to promote blood flow
  • Respond to any feeling of discomfort by changing position
  • Add variety to your tasks
  • Make sure you are sitting correctly and have your workstation set up to avoid strain


  • Relax shoulders
  • Elbows at 90 degrees
  • Forearms level
  • Head upright and looking forward
  • Neck lengthened
  • Back supported by chair
  • Use a lumbar support
  • Feet fully supported on floor or footrest


  • Place items close to your position based on how often you use them. Regularly used items should be           placed within easy reach
  • If you are using the phone a lot look into a head set or speaker phone. Never cradle the phone           between the side of your head and your shoulder.


  • Adjust seat height so that feet or flat on floor or foot rest with your knees at or slightly below the           level of your hips
  • With your bottom pushed into the back of the seat, adjust the back rest height so that the lumbar           support is in the lumbar or curved area of your spine
  • Recline the back rest angle between 95-110 degrees so that both the upper and lower part of the           back is supported
  • Adjust the armrest height so that your shoulders are not elevated


  • The top of the monitor should be positioned at eye level
  • Torso must not be twisted
  • Keyboard and mouse should be just below elbow level
  • Keyboard should be centered in front of you
    Adjust the keyboard tit so that your wrist is in neutral (straight)
  • Monitor should be about arms length away
  • Lighting should be even and glare free
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