- 66 -
Arrange Your Equipment
Arrange Your Equipment
Arrange Your Equipment
Arrange Your Equipment
You will find below explanations on how to set up your computer to fit your physical needs. This information
is based on ergonomics - the science of making the workplace fit the needs of the worker.
WARNING
Prolonged or improper use of a computer workstation may pose a risk of serious injury. To reduce your risk
of injury, set up and use your computer in the manner described below. Please note that some people are
more susceptible to developing these disorders due to pre-existing conditions or psychosocial factors (see
'Pre-existing Conditions and Psychosocial Factors'
section), and that precautions can be taken in order
to prevent physical discomfort (see
'Reducing the Risk of Injuries'
section).
Note
To increase your comfort and safety when using your notebook computer as your primary computer system
at your home or office, note the following recommendations
use a separate, external keyboard attached to your notebook computer
use a separate, external monitor attached to your notebook computer.
Arrange your equipment so that you can work in a natural and relaxed position. Place items that you use
frequently within easy reach. Adjust your workstation set-up to the proper height (as described below) by
lowering the table or stand that holds your computer equipment or raising the seat height of your chair.
Position your notebook computer directly in front of you for increased safety and comfort.
Your Chair
Your chair should be adjustable and stable. Vary your posture throughout the day.
Check the following:
•
Keep your body in a relaxed yet upright position. The backrest of
your chair should support the inward curve of your back.
•
Use the entire seat and backrest to support your body. Tilt the
backrest slightly (90° to 105°). The angle formed by your thighs and
back should be 90° or more.
•
Your seat depth should allow your lower back to comfortably contact
the backrest. Make sure that the backs of your lower legs do not
press against the front of the chair.
•
Extend your lower legs slightly so that the angle between your thighs
and lower legs is 90° or more.
•
Place your feet flat on the floor. Only use a footrest when attempts to
adjust your chair and workstation fail to keep your feet flat.
•
Be sure that you have adequate clearance between the top of your thighs and the underside of your
workstation.
•
Use armrests or forearm supports to support your forearms. If adjustable, the armrests or forearm
supports should initially be lowered while all the other adjustments discussed in this section are
made. Once all these adjustments are completed, raise the armrests or adjust the forearm supports
until they touch the forearms and allow the shoulder muscles to relax.
