Ergonomics Cheat Sheets
Correct placement of a monitor and keyboard can reduce eye, arm, shoulder and neck fatigue. Follow these tips for comfortable computing whenever working at a computer workstation.
- Use an adjustable chair. Get comfortable with its features and make adjustments regularly.
- Rest your eyes periodically by focusing on an object 20+ feet (6 m) away.
- Stand and stretch your back and arms from time to time.
- Position whatever you look at most of the time (the screen or reference material) directly in front of you to minimize turning your head.
- Remember that even if your workstation is set up properly, you can still get muscle fatigue from staying in the same position for too long. Move around to stay flexible and adjust your monitor, keyboard or chair to adapt to your changing posture.
- Adjust the monitor height so that the top of the screen is at or slightly below eye level. Your eyes should look slightly downward when viewing the middle of the screen.
- Position the monitor no closer than 20 inches (51 cm) from your eyes. A good rule of thumb is an arm’s length distance. The larger your screen, the more distance you will want.
- Adjust the screen position to eliminate glare from windows and ceiling lights.
- If lighting permits, tilt the monitor back 10° to 20°: this maintains the distance between your eyes and the screen as you scan it from top to bottom. Exception: If using bifocals, lower the monitor below eye level and turn screen upward, tilting it back 30° to 45°.
- The center-line of the keyboard should be level with the height of your elbow.
- Tilt the keyboard back 10° so that your wrists remain flat.
Make your space and work-life as comfortable as possible—get more ergonomics information that’s easy to use at ComputingComfort.org.