Canadian Centre for Occupational Health and Safety
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Health and Safety: Teaching Tools

Workstations

Workstations

Workstations should be adjustable to suit the individual who is using them. This means that every time you sit down at one, if it is not your own station, you must perform minor adjustments to make the workstation suit you. People should be able to work in neutral (no strain) posture by properly adjusting the height of their workstations and chairs.

Workstations

Factors to consider in workstation design and setup are:

  • body size
  • height
  • gender
  • left- or right-handedness

Computer Workstations

Most people work with a computer workstation either in the classroom, at work, or at home. Learning good habits and proper working conditions now are important to ensuring a healthy life.

The screen should be at a height that doesn't require you to bend your neck and should be positioned to reduce glare. Your feet must rest on the floor or on a footrest. Many of the adjustments will depend on your own body type and size. Injuries can be the result of any one element of a workstation being out of position.

Important things to remember when sitting at a computer workstation include:

Computer Workstations

  • Wrist is not bent (in neutral position)
  • Keyboard directly in front of the user
  • Keyboard is at elbow height
  • Top of screen (monitor) is at eye level
  • Viewing distance is 30-60 cm from the monitor
  • Screen is free from glare
  • Consider using a document holder (not shown) to bring the work to the same level as the monitor
  • Mouse close to the keyboard and at the same level
  • Shoulders and hips should be "in line"
  • Back rest fits the inward curve of the spine with no excessive pressure on the back (this is a pressure point)
  • Armrest (if provided) at elbow height

Computer Workstations

  • Seat pan height just below the knee cap with no pressure on the back of the knee or leg (this is a pressure point)
  • Thighs should be horizontal to the floor
  • Feet flat on the floor or the footrest
  • Knees slightly lower than hips

Computer Workstation Layout

When sitting at a computer workstation it is important to lay out materials for easy and convenient reach:

do
ARRANGE that a space for your usual work is available directly in front of you.
 
POSITION objects you need occasionally further away but still within arm's reach.

Layout

 
USE a swivel chair to reduce body twisting and to allow easy movements from side to side.
 
THINK about how you arrange forks and knives on the table. Have you noticed that the utensils are arranged so that the ones you use the most are closest to you? Your work desk should be organized in a similar way.
 
AVOID having too much clutter on your desk.

Chair Adjustment


do
STAND in front of the chair.
 
ADJUST the height so the highest point of the seat (when in the horizontal position) is just below the knee cap.
 
SIT on the chair and keep your feet flat on the floor.

Chair Adjustment

 
CHECK that the clearance between the front edge of the seat and the lower part of the legs (your calves) fits a clenched fist (about 2 inches).
 
ADJUST the back rest forwards and backwards as well as up and down so that it fits the hollow in your lower back.
 
SIT upright with your arms hanging loosely by your sides.
 
BEND your elbows at about a right angle (90 degrees) and adjust the armrest height until they barely touch the undersides of the elbows.
 
REMOVE the armrests from the chair if this level cannot be achieved or if armrests, in their lowest adjustment, elevate your elbows even slightly.
 
TILT the seat itself forwards or backwards if you prefer.
 

Standing Workstations

Workstations designed for working in a standing position should be adjusted according to the following measurements:

Standing Workstations

  • 5-10 cm below elbow level for precision work such as reading, looking at a map, standing at a lecture podium, etc.
  • 10-15 cm below elbow level for light work such as arranging light objects (crafts), or working at a kitchen counter.
  • 15-40 cm below elbow level for work requiring downward force such as cutting, drilling in the
    workshop, or cutting meat on a butcher block counter.

Tools

Tools

Ergonomically designed tools are designed to make our jobs easier. Tools often help the worker avoid excessive force or awkward postures. In this way, work is done efficiently and with less risk of injury. Hand tools should allow the operator to grasp, hold, and use the tool with the wrist held straight.

When selecting tools:

do
SELECT tools that can be used without bending the wrist.
 
SELECT the tool with the workplace layout and job design in mind.

Note: Sometimes a tool is correct for one operation and incorrect for another.

Related Content

> Ergonomics > Introduction

 

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