Professional Documents
Culture Documents
• poor concentration
Lifestyle, Fatigue and Poor
Concentration
The brain requires a constant supply of
oxygen to keep it functioning
• Healthy diet, keep hydrated
• Limit tea, coffee & alcohol
• Adequate quality sleep
• 30 min moderate physical activity
daily
• Vigorous activity once a week
Static and Sustained Postures
Even when posture is good, staying in one
position (static posture) for too long can
cause problems (e.g. prolonged sitting or
standing)
• Muscles and other soft tissues can fatigue
• Smaller muscles fatigue earlier
• More proximal muscles (shoulders and
back) are used to sustain smaller muscles
so they can used (e.g. fingers and hands)
• Repetitive Movements - may be
underestimated - small muscles and joints
can be easily overused
Monitor your posture and Movement
Human Body is designed for movement
(dynamic)
• Encourage dynamic movement in the
workplace e.g. stand up / walking meetings,
pick up printing, get a glass of water, stand up
when on phone, walk to rubbish/recycle bins,
walk and talk instead of email, lunch time walk,
change posture, do a few stretches, shake, etc.
• Vary your work tasks during the day
Posture
Equipment is important but the way
you use it is critical
Good posture creates good balance,
flow, improves comfort and increases
blood flow to the brain
Poor posture is felt over a period of
time
Backrest
Adjust the backrest angle 90° - 110° for most work
actions
Lumbar Support
Feel for the deepest part of the low back curve
Adjust the height of the lumbar support to match
the deepest part of the curve
Adjust the lumbar support tension for comfort
Seat pan adjustment
• If using one main monitor, and the other as a secondary screen, place
yourself midway in front of the main screen (as per single monitor) and the
second screen to the side slightly at an angle 00 – 150 tilt is preferable to
minimise glare
• Adjust your monitor height by sitting up in the chair and matching the
height of the top of the screen with the middle of your forehead (this may
need to be lower if you wear bifocals)
• Sit comfortably in your chair and reach forwards with one hand and
outstretched fingers toward the monitor
• The point at which your fingers touch the screen is usually the best focal
length for you to use your screen (this may change if you have glasses / contacts
or a non standard size screen)
The Keyboard
Place the keyboard in front of the screen with the centre of the keyboard in
line with the centre of the monitor/s
Place the keyboard close and parallel to the edge of the desk with a good gap
between the keyboard and the monitor
If, after some time, the keyboard is not parallel to the edge of the desk, you
are not in line with the screen; adjust accordingly to centre yourself, the
keyboard and the monitor
If you use a document holder, place it between the keyboard and monitor
The Mouse
Novelty type mouse are not usually practical for long term
use
Accessories
Good Posture
Seating
Desk
Keyboard
Mouse
Equipment placement
Adequate desk and under desk space
Incorporation of dynamic movement
into work day / tasks
What Next?
• Now you are ready to use the Self-Setup Guide to setup your own workstation
• New adjustments may feel a little strange at first (as you are changing the
way you have previously been asking your muscles to work), so give it a little
time for you to adjust
• You may wish to revisit from time to time and check your adjustments with
the self-setup guide to confirm your adjustments remain in place
Note
A Workstation Assessment should be conducted prior to ordering any non-standard Ergonomic
Workstation Equipment e.g. sit stand equipment, ergonomic keyboards and mouse, chairs (SEW has some
loan equipment available to trial). The purpose of this is to ensure that the equipment purchased is fit for
purpose and one ergonomic issue is not replaced with another.
All ergonomic equipment is ordered by and costed to individual department cost centres.
Thank you