Revised 2020.06.20
The best way to prevent discomfort is to set up your workstation ergonomically and follow healthy work habits. Here are some links to help you with that.
If you are already experiencing discomfort, look below for the body part that is affected and some ideas about what is causing it.
The best way to prevent discomfort is to set up your workstation ergonomically and follow healthy work habits. Here are some links to help you with that.
- Setting up your computer workstation: Sequence of adjustments
- Other resources on mikepapa.ca
- Other resources from CCOHS
- eOfficeErgo [a very in-depth e-learning program from IWH]
If you are already experiencing discomfort, look below for the body part that is affected and some ideas about what is causing it.
Whole body/All body parts
Prolonged uninterrupted computer use
Not knowing important adjustments (e.g. desk, chair, monitor, mouse)
Not using or insufficient lumbar support
Seat too deep
Lumbar support too high or low
Backrest too upright
Seat too low
Slouching
Twisting, bending, reaching, lifting, carrying
See Legs for other possible causes
Feet not supported properly
Seat too hard or soft
Eyes
Glare/reflections (windows, office lights)
Lighting too bright or dark
Small fonts on screen
Screen too bright or dim (wrong colour/brightness/contrast settings)
Screen too high, far or close
Poor quality paper documents (e.g. handwritten, faint, small print)
Vision correction lacking or incompatible with monitor characteristics/position
Lighting too bright or dark
Small fonts on screen
Screen too bright or dim (wrong colour/brightness/contrast settings)
Screen too high, far or close
Poor quality paper documents (e.g. handwritten, faint, small print)
Vision correction lacking or incompatible with monitor characteristics/position
Neck
Looking at:
- Keyboard
- Paper [height, angle, distance]
- Screen [height, angle, distance]
- Portable technology
- Visitors
Holding Telephone
Forward head
Reclined sitting posture with wrong screen height/angle
See Eyes for other possible causes
Shoulders, elbows, wrists, fingers
Reach for:
- Armrests
- Mouse
- Keyboard
- Number pad
- Calculator
- Telephone
- Items on desk, shelves
Seat at wrong height for task or vice versa
Increased reaches due to armrests hitting desk, chair legs or your legs hitting obstructions [see Legs]
Elevating shoulders due to high armrests
Middle finger hovering above mouse
Dragging with mouse
Wrist bending sideways [mouse, keyboard]
Wrist bending up [mouse, keyboard, calculator]
Hands NOT floating while typing
Contact pressure: Wrist-desk, Elbow-armrest
Awkward grip [mouse, books, binders, files, stapler, staple remover, pen, smartphone/tablet]
See Neck for other possible causes
Low back
Not using or insufficient lumbar support
Seat too deep
Lumbar support too high or low
Backrest too upright
Seat too low
Slouching
Twisting, bending, reaching, lifting, carrying
See Legs for other possible causes
Legs
Seat too deep, shallow, high or low
Feet not supported properly
Seat too hard or soft
Legroom obstructions [e.g. underside of keyboard tray, objects under desk]
