Make Your Work Space Fit You! MAKE YOUR WORK-SPACE FIT YOU!Uncomfortable? Protect your spine & relieve back, neck and shoulder pain: Simply make the recommended ergonomic adjustments!Adjust Your Backrest: A properly adjusted backrest reduces pressure on your spine and supports your lower back. Sit at your workstation and lean back lightly with your back firmly against the chair. The backrest should fit snugly against your lower back. If it doesn’t, adjust the backrest until your lower back is fully supported. If you can’t adjust the backrest, use a small, thin, firm pillow or rolled-up towel to support your lower back. Arm Position: Place your fingers on the middle row of your keyboard, with your upper arms hanging comfortably at your sides. Your forearms should be parallel to the floor. If they are not, adjust your chair height up or down until your forearms are parallel to the floor. Adjust Your Chair Height: The right chair height helps relieve cramping and stiffness in your legs. It also helps to prevent stress and tension in your neck and shoulders. Feet: Move your feet forward until your knees are at a 90-110 degree angle. Your feet should rest firmly on the floor with 3-6 inches of legroom between your lap and desk or keyboard tray. If you have less than 3 inches of legroom, raise your desk or keyboard tray height, if possible. Use a footrest to encourage sitting all the way back in the chair, especially if your feet don’t reach the floor. Screen Height: The top of your monitor should be slightly at or below eyebrow level, allowing you to maintain your head in an upright position while viewing. If you can’t adjust your screen height, place a stand or riser beneath your monitor. Screen Distance: The screen should be 18 to 30 inches from your eyes, or about arm length. If not, move your monitor backward or forward to the proper distance. Keyboard: The proper keyboard height can prevent you from bending your wrists while typing. This improves the comfort of your hands, wrists and forearms, and helps prevent injury. Raise or lower your keyboard to the proper height by using a platform, keyboard tray, pad of paper, etc. Hand Position: While you are typing or using your mouse, your wrists should be straight and relaxed. If they are not, raise or lower keyboard or adjust your chair height until your wrists are straight.