Ten steps to a better workspace

Ergonomics is essentially about 'fitting work to people'. It is the process of designing or arranging workplaces, products and systems so that they fit the people who use them.

Here is a simple ten step process anyone can follow to improve the ergonomics of your workspace and improve safety, compliance and productivity in the workplace.

  1. Adjust the height of your chair so that your feet are flat on the floor and knees are level with your hips
  2. Adjust your back support up and down so that the lumbar support sits in the small of your back
  3. Adjust the back support backwards and forwards so that your shoulders are roughly in line with your hips and there should be at least two finger widths between the front of the seat edge and the back of your knees
  4. Sit at the workstation
  5. Place your fingers on the home keys (ASDF JKL:). Your wrists should be level with your elbows or sloping slightly downwards with your wrists in a neutral position, not bent backwards. Shoulders should not be raised. If this is not the case you may have to raise your seat in which case you will need a foot stool
  6. Position your keyboard so that there are several centimetres between the desk edge and the keyboard so that wrists can be rested while not keying. A wrist support can also be used
  7. Adjust the monitor so it is about one arm length away from you
  8. Place the monitor so that the top of the screen is level with your eyes in the seated position and your neck is in a neutral position
  9. Position the source document at a similar distance and orientation as the screen if possible by using a document holder and placing it close to the screen
  10. Remember to take regular breaks to achieve some postural variation and give your eyes a rest

Further information

For more tips to improve your office workspace, contact your nearest Chamber of Commerce & Industry Queensland regional office.

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