DIY Workstation Set Up

DIY Computer Workstation Set Up

Here is a quick and easy way to ensure that your workstation is set up with the correct ergonomics.

Whether you are setting up your workstation at home or checking your workstation in the office, we suggest that you view the following video first and then follow the written text instructions below.

Watch a Video

The Workstation Basic Set Up Video

Follow the Instructions

Choosing the right location (applicable for a home office)

The desk needs to be located in a quiet area of the house away from regular foot traffic – this may be challenging if you are sharing a house e.g. with children or other flatmates.
Place the desk up against a wall, then power cords can be safely kept out of harm’s way.
Try and be close to a good natural source of light but not directly in front of windows.
Ensure that your workstation is away from draughts and noise – make your workstation a pleasant place to sit and work from.

Getting the heights right!

For most Workstation set ups, when seated at a desk, there are three things that can have their height varied:

(a) The Chair (preferably this is height adjustable)

(b) The Desk (normally a fixed height desk is between 710 and 725mm in height)

As long as two of these are adjustable, correct set up can be achieved.

Step 1

(A) When the desk is a fixed height desk. Raise (or lower) the chair until the lowest part of your elbow is about the same height as the desk top (when your hands are placed on the keyboard). At this point your feet should be flat on the floor with a slight slope down from your thighs towards your knees. (i.e. 90⁰ – 120⁰ angle between upper body and thighs).

Things to keep in mind:

If your heels can not touch the floor (i.e. you are shorter than 167cm), then you will need to have a footrest installed.
For taller people, it may be necessary to find a way to raise the desk height in order to have the chair set at a comfortable seated height whilst keeping the lowest part of your elbow level with the desk top.
Ensure the lumbar support on the chair back fits into the lower curve of your spine by adjusting the height of the chair’s back support.
Allow 20 – 35mm between the front edge of the chair’s seat pan and the back of your knees. This gap can be adjusted my moving the seat pan forward (or backwards) if your chair has this adjustment.
Lean back slightly into the chair. This will help ease pressure on the lower back.

(B) When the desk is a height-adjustable desk. Firstly, raise (or lower) the chair until your feet are flat on the floor with your thighs slightly sloping downwards to your knees. (i.e. 90⁰ – 120⁰ angle between upper body and thighs).

Things to keep in mind:

Ensure the lumbar support on the chair back fits into the lower curve of your spine by adjusting the height of the chair’s back support.
Allow 20 – 35mm between the front edge of the chair’s seat pan and the back of your knees.This gap can be adjusted my moving the seat pan forward (or backwards) if your chair has this adjustment.
Lean back slightly into the chair. This will help ease pressure on the lower back.

Secondly, raise (or lower) the desk so that the lowest part of your elbow is about the same height as the desk top (when your hands are placed on the keyboard).

If you plan to stand at your desk, then the desk height should raised so that the lowest part of your elbow is about the same height as the desk top (when your hands are placed on the keyboard). You may also need to consider installing an Anti-fatigue mat to stand on.

Step 2

Once the desk and chair heights have been correctly adjusted, then the Monitor needs to be raised (or lowered) so that the top of the working screen (i.e. the part of the screen just below the header menu) is approximately horizontal with your eyes.

Things to keep in mind:

The monitor should be positioned about an arm’s length away from you when seated.
Ensure there is no reflected glare off the screen from overhead lighting or nearby windows.
If you are wearing progressive lense glasses, then the screen will need to be lowered by a further 50 – 80mm below the normal height.

Keyboard and Mouse

Now position your keyboard close enough to to the front edge of the desk so that, when your hands are on the keyboard, your elbows do not move forward beyond your tummy button (i.e elbows in line with your body).

Things to keep in mind:

Ensure your mouse is positioned adjacent to the keyboard and not too far to the right (or left) of the keyboard.
If a document holder is required, then use an inline-copyholder which is positioned between the keyboard and monitor screen.

Remember to take regular breaks

Finally, remember to take regular breaks away from your workstation (once an hour) during your working day. Whenever you do feel some discomfort arising, then carry out regular stretches that target the part of the body that is sore.

Further help when acute / chronic pain is being experienced

If you are presently experiencing high levels of acute (or chronic) discomfort please feel free to get in touch. We can arrange for an individual face to face workstation assessment to be completed at your work location.

Contact Joyworkz about our ergonomic services…

Ergonomic Training Feedback

Ross was fantastic at conveying information and moved at a great pace which maintained a consistent level of attention. The Joyworkz website will be a great resource to me. Thanks for creating such a fantastic resource with a variety of information. Amy McNaught, Tower Insurance.

A fantastic course! Ross answered all questions really clearly and explained everything in an easy to understand way. His approach is fantastic. Kim Morris, Bevie

The training was great. There were so many areas that I had not thought about! Yvonne Walker, Hobbiton Movie Set Tours

Ross was very helpful and answered all our questions in an informative way. He was very hands on – which helped me to learn by experiencing. Reegan Hill, Woods Ltd

Great training by Ross. He is a very knowledgeable trainer and the practical tips were very helpful. Hannes Strydom, Tower Insurance.

Thankyou Ross for the information. I have all the tools I need to start doing assessments! Training was informative and I learnt heaps! Ross was very thorough and very clear. Sheena Fatialofa, HealthWest

Ross was very personable and had a great depth of knowledge. He was able to suggest options and alternatives easily and delivered the training in an interesting and engaging manner. Jenny Williams, Dairy Nutraceuticals Limited

I liked both sessions of the training but especially the practical part of it when clients adjusted to the (new) requirements. Joseph Wambia, PricewaterhouseCoopers New Zealand Ltd

Very easy to follow, Great hands-on session and guidance. Ngaire Clayton, Kristin School

Really enjoyed this workshop. The facilitator kept us engaged throughout the session. I have come away confident that I can undertake a professional (workstation) assessment. Megan Ranford, South Taranaki District Council

More client feedback…

5 Tips for Working from Home

Remote working certainly has its benefits (e.g. less commuting time, hanging out with the dog). However, it can also come with its challenges (e.g. self-motivation, social isolation). We have worked from home for several years, running Joyworkz, and in that time have had to create some good strategies to help us enjoy our environment. Below are our top tips for getting the most out of working from home:

1. Have a morning routine – we set the alarm early, start with exercise and a hearty breakfast
2. Be clear on what needs done – spend time planning at the beginning of each day, choosing 2-3 ‘to do’s out of a master list
3. Get out once during the day – even if self-isolating, you can still go for a walk and be part of the rest of the world!
4. Connect – plan a catch-up with a good friend weekly and view all work interactions (emails, phone-calls) as an opportunity to brighten someone else’s day
5. Move – take regular breaks as often we move less at home than in the office

Health and safety compliance for remote work

Post COVID-19 lockdown, many more staff have expressed a wish to work from home for at least some days of their working week. The Employment New Zealand government website provides the following recommendations about the Health and Safety responsibilities when staff are working from home:

“Under the Health and Safety at Work Act 2015 and related regulations, employers must provide employees with the highest level of protection from workplace health and safety risks, so far as is reasonably practicable. This includes risks to both physical and mental health.

If employees regularly work from home, employers should consider whether this would be a ‘home-workplace’ that needs a health and safety risk assessment. This could include things like ergonomics of the workstation setup, fire safety equipment, and first aid kits”.

For information on employer responsibilities in relation to employee mental health, see the Mental Health Foundation ‘Guide for Workstation Leaders on Wellbeing at Work During COVID-19‘