Workstation Ergonomic Assessments

For a preliminary assessment of your computer workstation, please first review the following FAQ sheet as well as the “Around Your Workstation” links provided under HR’s Health and Wellness Program; this guidance will usually resolve the most commonly encountered issues. If you feel you need a more detailed assessment, or for help addressing a specific ergonomic issue (such as compensating for a pre-existing or recent medical condition), please contact Mary Demers (mdemers2@bowdoin.edu) at x3839 for an appointment.

Support from the Ground Up

Poor musculoskeletal support and posture can contribute greatly to lower back and neck strain, so try the following:

  • Adjust the height of your chair so that your feet are flat on the floor with your legs comfortably on the edge of the seat; you may need to re-adjust regularly depending on the shoes you are wearing. Avoid using a raised foot rest unless necessary for medical reasons.
  • Adjust the back of your chair (if possible) to maximize lumbar support, and always sit all the way back in the chair; don’t perch on the edge, or lean forward into the screen.
  • Adjust the arms of your chair (if possible) to support your elbows at a comfortable height relative to the keyboard.

Make the Computer Work for You

Adjust your workstation to suit you, not the other way around! Check these points:

  • Adjust your keyboard or tray so that your hands can remain in "neutral posture" (centered, at waist height, close to the body, and angled downward) while working - reaching out with your arms, and canting your wrists up and back, while typing and mousing are the most common causes of workstation repetative stress injuries.
DEMONSTRATION: Try transitioning from neutral posture to reaching out with your arms, and dangling-down to canted-back with your wrists — the strain is immediate and obvious!
  • Adjust your monitor so that it is centered directly in front of your chair and keyboard, set at or slightly below eye height, and no more than 18-24 inches from your face. Users of keyboard trays will need to have their monitor closer to the edge of the desk than those typing on the desktop. Persons wearing glasses, particularly bifocals, while working may have to adjust the height and angle of the monitor to avoid tilting their head too far back or forward to read, which can lead to both eye and neck strain.
  • Keep your mouse close in to the keyboard to avoid reaching, or use a custom input device (touchpad, joystick, roller mouse, etc.) best suited to your circumstances and comfort. If you don’t use a numeric keypad (located on the right side of a standard keyboard), consider placing a bridge over it for the mouse to sit on, or even replacing the keyboard with a shorter model without the keypad to allow the mouse to sit closer to center.

Give Yourself a Break

It’s a fact that repetitive motion for more than 20 minutes at a time leads to muscle and tendon injuries. Adopt the following work practices:

  • Take a break of at least one minute every twenty. IT has a software reminder called RSI.Guard that you can set to your desired schedule — just call them at x3030 and they’ll install it for you instantly.
  • Take a moment to do some stretching exercises after every continuous hour at your workstation. Human Resources provides a link to suggested Stretch Breaks for your reference.
  • If you are experiencing strain to the wrist, elbow, neck or back, stop working immediately and take a stretching break; if the strain persists, refer it to your Supervisor as a reportable injury and contact the EHS Manager for a detailed ergonomic assessment.

Please note that items purchased to address general ergonomic issues (such as keyboards, trays, chairs, etc.) are considered office supplies, and as such must be ordered from the College’s approved vendors and paid for through your Department Administrator, with your Supervisor's approval. Customized items may be ordered from ergonomic specialty vendors through the EHS Manager, but will be billed to the ordering Department.