On behalf of Workplace Safety and Prevention Services
thank you for watching this video and for understanding the importance
of putting your health and well-being first. The purpose of this video is to
share a step-by-step process on how to properly set up your temporary workstation
while using basic ergonomic principles.
We're going to challenge you to be resourceful in finding simple solutions
that result in you being more comfortable.
Prior to watching this video you may find it useful to visit WSPS.ca
and read the quick steps for a temporary laptop workstation resource
which will explain the following steps in more detail.
Now let's get started.
Before reaching our end goal with a properly adjusted workstation
let us consider where we don't want to be. In the left picture
you are observing someone experiencing wrist discomfort likely from awkward
postures or contact stress from resting the wrist
on a hard surface. In the right picture you see someone in
a dark room and using an awkward neck and back posture.
Hopefully you are not currently experiencing these issues
but if you are, you have come to the right spot.
First let's locate a workstation surface. When looking for a work surface
stand next to the surface and the height should be somewhere in your upper leg area.
Also, you'll want to ensure there is a
suitable amount of desk space for your laptop,
equipment and documents. The example in the picture demonstrates the use of a
dining room table. Now that you have found a work surface
it is time to find a chair.
When selecting a chair a couple key points to consider
are the backrest and seat pan height. The backrest should support up to your
shoulder blade area and the seat pane height should be high
enough to allow the forearms to comfortably reach the desk.
As seen in the picture on the left, you could consider the use of pillows
or using the padding from patio furniture to provide additional
cushioning and support. Once the desired seat height is achieved
ensure the upper leg is parallel to the floor.
To elevate the knee you may require a box under the feet to reach the proper
positioning as you can see in the photo on the right.
With the chair in the proper position let's take a look at the use of the
keyboard and mouse.
Ideally you have an external keyboard and mouse as seen in the picture.
If you are unable to find a keyboard and mouse then using the laptop keyboard and
trackpad would be a suitable alternative. Regardless of which option you choose
the keyboard should be positioned as close as possible to the front edge of the desk
so that your wrists are not contacting anything.
Also if your chair has armrests they should
be adjusted so that your arms are comfortable relaxing on them
which you can see in the picture. Remember to occasionally conduct some
light stretching for the neck, shoulder and arms.
For stretching ideas visit wsps.ca and refer to our stretching poster
called During Work Stress Releasers.
So now that the keyboard and mouse are in the proper position we will discuss the screen adjustments
If you are not using external keyboard and mouse then a monitor should be used
as the laptop screen will be too low. Regardless of using a monitor or laptop screen
the general rule is to have the top of
the screen at eye level unless you are using bifocals
which may require the screen to be a couple inches below eye level.
To achieve the desired laptop height, the laptop can be raised by using hardcover
books or boxes as seen in the picture.
Also, another general rule is that when you are seated and you reach forward
you should not be able to touch the screen.
Finally, ensure the screen is properly centered with the midpoint of your body.
Now the screen is adjusted the document holder can be put into position
to elevate the documents off the desk as seen in the picture.
If you do not have a document holder and want to reference paper documents
then using an inverted binder or tablet holder could work too.
Other topics to consider are standing options and commonly accessed materials.
If you have access to a work surface that offers a higher height
then you could consider the use of a standing posture as seen in the picture
on the left. An example of a standing work surface
could be your kitchen counter or island. If using a standing posture,
the same ergonomic principles discussed earlier should be followed
which means the keyboard mouse and screen
may need to be elevated to their appropriate heights.
Also, it is suggested that you do not stand 100% of the time
and find an opportunity to occasionally work in a seated position.
Standing can also be used as a good break for 15 to 20 minutes.
Also, consider the placement of your commonly used items such as the pen,
notepad or cell phone and ensure they are within close proximity
as seen in the picture on the right. I hope you found this video useful
in adjusting your own workstation. Please take the time to review
the resources noted on the slide by visiting wsps.ca
After adjusting your workstation if you are experiencing discomfort
or have a musculoskeletal injury then please consult one of our ergonomists
and we can assist you.
Have a healthy and safe day and take care of yourself.