Workstation
Discomfort Symptoms
and Solutions
This graphic illustrates the proper way to set up your
workstation;
if you are experiencing discomfort while at work, such as back pain or
eye strain, click on the numbers above to match your symptoms with our
solutions.
If you would like an assessment done by a professional
staff, please follow directive given in our Ergonomic
Assessment program
| RISK FACTORS |
HOW TO DECREASE
RISK |
|
Phone use is greater than one hour per day
|
1-2 hours per day:
- Use speaker phone;
- Use head set;
- Hold phone with hand, don't cradle
with neck
- phone rest
2 or more hours a day:
- Use speaker phone;
- Use head set
|
| Mouse position is
too far from keyboard |
|
| Wiggling wrist
while using the mouse |
- Move from elbow or forearm
|
| Using mouse solely
with right hand |
|
| Arm rest is too
far apart and individual leans on
one rest |
- Remove arm rests
- Use arm rests that have vertical and
horizontal adjustments
|
| Lifting heavy
items with one arm |
- Use two arms or reorganize office space
|
| Keyboard drawer
only holds keyboard |
- New, wider keyboard drawer that
accommodates mouse
|
| The mouse is too
far away |
- Use keyboard with built-in mouse
|
[ Top of
Page ]
AREA OF DISCOMFORT: shoulders (both)
| RISK FACTORS |
HOW TO DECREASE
RISK |
| Keyboard is too
far away, too high, or too low |
Options: - Bring keyboard closer,
- Install keyboard drawer;
- Raise chair height;
- Keep arms at 90 degree angle when
typing
|
| Monitor too far
away and person leans forward to view screen |
- Check vision prescription;
- Tilt chair seat back and use backrest
and footrest;
- Bring monitor closer
|
| Back rest on chair
does not fit individual; low back and no shoulder support |
- Purchase chair with adjustable backrest
|
| Arm rests are too
high or too far apart |
- Set up armrests that are slightly
wider apart than the shoulders;
- Use arm rests with a vertical and
horizontal adjustment
|
[ Top of
Page ]
| RISK FACTORS |
HOW TO DECREASE
RISK |
| Mouse is
positioned far away from the keyboard; the wrist is bent at an awkward
position; Mouse may be too low |
- Place mouse close to keyboard or on
left side of keyboard
|
| Tight pinch grip
on pen and heavy writing |
|
| Keyboard is poorly
placed |
- Align keyboard drawer at elbow height
|
| Calculator is
positioned too high or too far away |
- Place calculator on desk with wrist in
a neutral position (straight wrist)
|
[ Top of
Page ]
AREA OF DISCOMFORT: wrists (both)
| RISK FACTORS |
HOW TO DECREASE
RISK |
| Keyboard is too
high, too low, too far away |
- Place keyboard near elbow height with
shoulders relaxed
|
| Wrist rest is too
high, too low, too hard, too soft, or in the way |
- Remove the wrist wrest or use one that
is comfortable
|
| Elbows are below
the keyboard height and there is a crease in the forearm |
Options:
- Raise chair height and get a footrest;
- Install a keyboard drawer;
- Purchase soft foam on the edge of the
table
|
| Repetitive job
without variety |
Options:
- Take frequent breaks;
- Work on stretching exercises;
- Redesign job with more variety;
- Reduce outside activities involving
highly repetitive hand motion
|
[ Top of
Page ]
[ Top of
Page ]
| RISK FACTOR |
HOW TO DECREASE
RISK |
| Monitor tilted too
far away |
|
| Direct light in
eyes |
- Reduce light, use glare screen or
change monitor position
|
| Low relative
humidity and dry eyes |
- Wear glasses instead of contacts
- Close eyes, cover eyes with hands and
relax eyes
|
| Eyeglass
prescription too weak or too strong |
- Change eyeglass prescription
|
Monitor
too high
|
- Lower monitor
- Keep neck straight
- Purchase adjustable height monitor
|
Monitor
off to side
|
|
[ Top of
Page ]
| RISK
FACTORS |
HOW
TO DECREASE RISK |
| Chair
back is down at bottom of seat; seat pan is too long |
Options:
- Adjust back height;
- Make sure seat pan is the correct
depth;
- Adjust seat pan tilt;
- Purchase chair with shallow seat pan
or sliding seat pan
|
| Feet
are dangling from chair |
- Use a footrest to allow thighs to be
parallel to floor
|
| Keyboard
in poor location or too far forward |
|
| Back
injury or medical condition prevents sitting for long periods |
- Use a sit stand workstation
- Use a standing workstation for writing
- Add beveled floor mat to relieve
stress on feet
|
[ Top of
Page ]
| RISK FACTORS |
HOW TO DECREASE
RISK |
| Chair seat is too
big; individual has to sit forward or cross legs to relieve discomfort |
Options:
- Purchase chair with adjustable,
sliding seat pan
- Purchase chair with smaller seat pan
- Use foot rest to alleviate pressure on
the back of the leg
- Short term: use lumbar support to
shorten seat
|
| Chair seat too
small; poor weight distribution |
- Adjust seat pan
- Purchase chair with longer seat
|
|
- Pain in buttocks
- Knees higher than hip (usually problem for tall people)
|
- Raise chair height
- Raise height of keyboard
|
| Pain in calf or
back of thigh below knee |
- Install foot rest
- Install keyboard drawer (attempt to
get thigh angle parallel to floor
|
| Top of leg hurts,
can't cross legs |
- Table top too thick; purchase a
thinner table
|
[ Top of
Page ]
|
