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28 Chapter 5
Healthy Use of Your Computer Equipment
Use the following illustration to help you in positioning your monitor.
Here are some guidelines for adjusting the furniture in your work area to accommodate your
physical size and shape.
m An adjustable chair that provides ﬁrm, comfortable support is best. Adjust the height of
the chair so your thighs are horizontal and your feet ﬂat on the ﬂoor. The back of the
chair should support your lower back (lumbar region). Follow the manufacturer’s
instructions for adjusting the backrest to ﬁt your body properly.
m When you use the computer keyboard, your shoulders should be relaxed. Your upper arm
and forearm should form an approximate right angle or be tilted down slightly, with your
wrist and hand in roughly a straight line. Make sure the armrests of your chair don’t
interfere with your positioning. You may have to raise your chair so your forearms and
hands are at the proper angle to the keyboard. If this makes it impossible to rest your feet
ﬂat on the ﬂoor, you can use a footrest with adjustable height and tilt to make up for any
gap between the ﬂoor and your feet. Or try lowering the desktop to eliminate the need
for a footrest. Another option is to use a desk with a keyboard tray that is lower than the
regular work surface.
m Position the mouse at the same height as your keyboard. Allow adequate space to use the
mouse comfortably to the immediate right or left.
m Position the monitor directly in front of you with the keyboard directly in line with the
monitor. The best distance from your eyes to the screen is up to you, although most
people seem to prefer 18 to 28 inches (45 to 70 cm).
Tilt screen to avoid
Feet flat on the floor
Top of the screen at or slightly
below eye level (You may need
to adjust the height of your
Clearance under work surface
45–70 cm (18–28 in.)
Thighs tilted slightly
Forearms and hands
in a straight line
Forearms level or
tilted down slightly
Lower back supported