3 Steps to Setting Up Your Computer Workstation

Jun.12, 2009 in Computers and Technology, Tips

workstation

For many internet marketers, workstation is an important workplace. To avoid unwanted stress and strain, it should be setup properly. The relative position of the components in a workstation with respect to the placement of your body can help create a workstation that is ergonomically beneficial. We assume that your computer system has separate monitor and keyboard, which allows flexibility of placement relative to you and to each other. If you have a laptop you will not be able to adjust either the screen or the keyboard properly. If you will be using a laptop for long periods of time, you might consider buying a separate keyboard or monitor.

Here are 3 steps you can follow to setup your own workstation.

Step 1: Your Chair

The hips should be pushed as far back as possible against the chair.

The seat height should be adjusted so that the feet stay flat on the floor and the knees are equal to or slightly lower than the hips.

The back of the chair need to be adjusted to a 100°-110° reclined angle. The user should ensure that the upper and lower back is supported. Inflatable cushions or small pillows can be used, if required. Frequent position changes can be made in chairs with active back mechanism.

The armrest (if present) can be adjusted to relax the shoulders. If armrests are uncomfortable, immediately remove them.

Step 2: Your Keyboard

An articulating keyboard tray can provide optimal positioning of input devices. Nevertheless, the important functions of a keyboard tray should be to accommodate the mouse, enable leg clearance, and have an adjustable height and tilt mechanism. The tray should not push the user too far away from other work materials, such as telephone.

The user should pull himself/herself close to the keyboard.

The keyboard should be positioned directly in front of the user’s body.

The user should decide which part of the keyboard he will be using frequently and hence readjust the keyboard so that section is centered with the body.

The keyboard height needs to be adjusted so that the shoulders are relaxed, elbows are in a slightly open position (100° to 110°), and the wrists and hands are straight.

The tilt of the keyboard is dependent upon the sitting position of the user. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. While sitting in a forward or upright position, the user should try to tilt the keyboard away from him at a negative angle. If the user is reclined, a slight positive tilt will help maintain a straight wrist position.

Wrist rests are excellent in helping to maintain neutral postures and pad hard surfaces. However, the wrist rest should only be used to rest the palms of the hands between keystrokes. It is not recommended to rest the palms on the wrist rest while typing. Avoid using excessively wide wrist rests, or wrist rests that are higher than the space bar of your keyboard because it might cause strain.

Place the pointer as close as possible to the keyboard. Placing it on a slightly inclined surface, or using it on a mouse bridge placed over the 10-keypad, can help to bring it closer.

If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get in a comfortable position. Remember to use a footrest if your feet hang down.

Step 3: Monitor, Document, and Telephone

If the screen and source documents are not positioned correctly, it may force the user to work in awkward postures. These need to be adjusted so that your neck is in a neutral, relaxed position. Try the following:

Place the monitor directly in front of you, above your keyboard.

Position the top of the monitor approximately 2-3” above seated eye level. (If you wear bifocals, lower the monitor to a comfortable reading level.)

The distance from the screen should be at least an arm’s length away and then the distance from your vision is to be adjusted.

Reduce glare by careful positioning of the screen.

Place screen at right angles to windows

Adjust curtains or blinds as needed

Adjust the vertical screen angle and screen controls to minimize glare from overhead lights

Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights

Position source documents directly in front of you, between the monitor and the keyboard, using an in-line copy stand. If the space is not enough, place source documents on a document holder positioned adjacent to the monitor.