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Setting up an ergonomic workstation

Did you know musculoskeletal injuries (MSI) are a leading cause of time-loss amongst Manitoba’s workforce?

In 2007, approximately 4,000 of the 5,000 injuries reported to be caused by something other than machinery or equipment were musculoskeletal injuries.

And while the term “musculoskeletal injury” can refer to many injuries, a fair share of these conditions are joint or soft-tissue problems caused by poor positioning while on the job – and not just jobs which involve strenuous activity. 

MSIs can occur in offices where workstation setup is less than optimal for workers’ spines and limbs. The good news is it is usually very simple to make workstations more ergonomic – often it only takes a few minor adjustments to get on the right track. 

The chair and desk areas are good places to start. Take these tips from Workplace Safety and Health ergonomist Roland Reenders. 

Chair adjustment

  • Place armrests directly under shoulders and adjust them to support – but not elevate – the elbows.
  • Adjust the chair tilt so the seat-pan is flat or tilted slightly forward.
  • Adjust the height and angle of the lumbar support to put light pressure on the small of the back.
  • If an adjustable height keyboard tray is available, adjust the chair to a height where the your feet are comfortably flat on the floor with knees bent 90-110 degrees.
  • If the keyboard cannot be moved, adjust the chair to a height where the elbows are level with the keyboard. Use a footrest if the chair height raises the feet off the floor.

Workstation adjustment

  • Adjust the angle of the keyboard and tray so wrists are flat or tilted away slightly. Ensure keyboard feet are in the closed position.
  • Place the monitor directly in front of you and at approximately an arm’s length distance.
  • Position the mouse directly beside the keyboard if possible. A mouse bridge may be useful if space is an issue.
  • Sit as closely to the keyboard as possible and sit up straight – the seated posture is stressful for the body and slouching significantly increases the long-term risk of injury.
  • Stand as much as possible.
  • Take regular micro-breaks.

Some additional considerations

  • Split or ergonomic keyboards keep the arms and hands in a straighter, less stressful posture.
  • Use a document holder when possible.
  • Alternate mouse hands to reduce strain on the hand, arm, elbow or shoulder..
  • Use footrests when chair height elevates feet off the ground or lower back pain is reported.
  • Exercise balls are not recommended for the office because they pose a risk of breakage, falls and a lack of proper back support.
  • Headsets are recommended for those who frequently use the computer and phone simultaneously.
  • Use wrist gel pads to prevent wrists from resting on the desk when typing.

Regardless of how your workstation is set up, changing sitting positions frequently is better than sitting motionless for long periods. Ideally, a youshould get up frequently to move around and stretch.  

Body movement allows muscles to contract and relax which helps improve blood flow and reduce blood pooling – symptoms which can occur regardless of how workstations, chairs or other equipment are set up.

For more information on how to implement any of these recommendations or how best to adjust your workstation, contact Workplace Safety and Health at 945-3446 or toll free at 1-866-888-8186.