Instructions for office workstations

Here’s what you can do to set up your workstation in the best possible way.

1. Locate the desk on which the monitor will be placed so that the monitor is at right angles to the window. This will reduce the nuisance from daylight. If it is impossible to place the desk at right angles to the windows, make sure that proper shading is in place.
2. Place the monitor one or preferably two metres from the window to prevent nuisance from daylight, or install proper shading if this is impossible.
3. Stand in front of your chair and adjust the seat to the same height as the bottom of your kneecap, bearing in mind the suspension of the chair (when sitting this means a 90-degree angle between your upper and lower legs).
4. Sit on your chair in such a way that the edge of the seat still leaves room for the back of your knees. Sit up straight. Adjust the bottom of the backrest so that the back support is at the same height as the hollow of the back. Then, adjust the seat depth so that significant pressure is exercised on the lumbar region.
5. Adjust the armrests so that your elbows can rest on them while you work. Avoid working with hunched shoulders.
6. Adjust the desktop so that it is a few centimetres above your elbows when you let your upper arms hang loose. Desktops for computer work should be adjusted about 4 cm lower.
7. If your desk has one single height you can adjust the height of the chair so that the desktop is a few centimetres above your elbows. Use a footrest if your feet do not reach the floor.
8. Place the monitor, keyboard and document holder at a viewing distance of 50 to 70 cm, with the upper edge of the monitor at eye level.
9. Place the wrist support in front of the keyboard so that your wrists can rest on it when you type.
10. If you hardly look at your keyboard, fold up the legs at the back of the keyboard.
11. Vary your work posture by varying between tasks or by getting up from your workstation every now and then.