COMPUTER WORKSTATION GUIDELINES
SEATED
This guideline is intended to provide guidance to assessors completing the FORAGE Workstation Assessment.
Please ensure that you refer to the state-specific guidance provided in the links for state-specific information.
Picture Sourced from https://www.ewiworks.com/resources/workstation-setup-check/
Guidelines
Work Surface
A suitable work surface is required. This comprises a flat, smooth surface, sufficient space for computer and
accessory equipment, sufficient space for legs underneath the surface, and at a height enabling optimal working
posture (described in Step 1).
Chair
An ergonomic chair which can be adjusted to suit the users’ needs should be provided. At a minimum, the chair will
need adjustable seat height, backrest height, and backrest tilt.
Ergonomic chairs are typically those with casters or wheels and these should move in a smooth manner. Armrests are
not typically required unless recommended.
Use the following steps to assist when completing workstation assessments.
Step 1: Working Height (refer to picture above for ideal working posture)
Adjust seat height so that the elbow angle is approximately 90° when using the keyboard. Elbows should be slightly
above the height of the desk surface. Feet should be fully supported and flat on the floor. If not possible, use a
footrest when feet need to be raised so they are flat and so knees and hips are mostly level when seated.
Step 2: Seated position
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HEALTH & SAFETY: COMPUTER WORKSTATION GUIDELINES 1 of 2
Sit your hips back into the chair. Most of the thigh should be supported (there should be a 2-3 finger gap between the
back of the knee and front of the chair). The backrest of the chair should be set so that lumbar support matches the
curve of the lower back and creates an angle of 100-120° at the hip. Arm rests are not necessary and should be
removed if they prevent close access to the desk or if they encourage poor posture.
Step 3: Monitor
Raise or lower the monitor height so that the eyes or forehead line up with the top edge of the computer screen,
creating a 30° viewing angle when looking at the centre of the screen. The monitor should be positioned about an
arm’s length away (approximately 50cm) from the user. This may vary depending on a person’s vision or use of
bifocal glasses.
When using a single monitor, place this directly in front of you. When using dual monitors, you may position the
primary monitor directly in front of you and the secondary monitor to the side, or you may centre both monitors in
front of you, angling them in slightly.
Step 4: Keyboard
The keyboard should be centred in front of you and be positioned relatively flat (the kickstand should be down). It
should be placed on the desk in a location that allows for the elbows to be near the body and the wrists in a neutral
position.
Step 5: Mouse
The mouse should be positioned as close to the keyboard as possible. The mouse should be operated so that the
shoulder and elbow pivot points are utilised as opposed to the wrist. Keyboard shortcuts should be provided to
minimise mouse use. It is also recommended to alternate between left and right mouse usage to prevent overuse
injury.
Step 6: Phone
The telephone should be within easy reach and positioned on the person’s non-dominant side. A headset should be
provided to avoid cradling (holding the phone between ear and shoulder) and enable movement and breaks.
Step 7: Workstation Area:
The workstation should be free of clutter and mess, including clutter under the desk to ensure there is sufficient
legroom. Frequently used items should be close by and less frequently used items positioned further away. The carpet
should allow for ease of chair manoeuvrability. Glare and harsh lighting from windows should be minimised as well
as loud and distracting noises.
Breaks:
Frequent screen and workstation breaks should be encouraged. Rotate tasks frequently and take microbreaks every 30
minutes to alter body positioning; this should incorporate a full screen break, including looking away from the screen.
It is also recommended to take frequent water breaks with stretching exercises completed as needed.
TOOLKIT LINKS
Useful links and information
●
Worksafe Victoria Officewise Guide
●
Worksafe Queensland Computer Workstation Checklist
●
Useful links to Keyboard shortcuts
o
Word shortcuts
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Excel shortcuts
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Microsoft Outlook
o
Apple Mac shortcut keys
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HEALTH & SAFETY: COMPUTER WORKSTATION GUIDELINES 2 of 2