Self-Help Checklist

• Set desktop, if adjustable, to your proper typing height. Refer to Furniture Guidelines for your proper typing height.



• Raise your chair to allow you to type comfortably and use a footrest if needed. Refer to Chair Adjustments link.

• Use a wrist rest along the front edge of your keyboard.



• Adjust the feet on the keyboard down.



• Adjust your keyboard tray (if you use one) height and angle – flat or slightly negative, not a positive slope. Refer to Keyboard Tray Adjustments.

• Place your pointing device next to the keyboard and close to the front edge of your desk.



• Use a mouse stage to place the pointing device over the number pad section of the keyboard.



• Use the pointing device on the left side of your keyboard.

• Purchase a gel filled wrist rest for your keyboard and pointing device.

• Purchase height-adjustable furniture. Refer to Furniture Guidelines.



• Purchase a new keyboard tray. Refer to Furniture Guidelines.

• Purchase a new pointing device. Refer to Alternate Pointing Devices.

• Place your monitor in direct alignment with your keyboard and pointing device.

• Raise or lower your monitor to allow your head to be in a neutral position.



• Consider computer glasses, especially if you wear bifocals.

• Move your monitor closer and/or increase the font size.



• Position your monitor approximately an arm's length away.

• Adjust your monitor angle to reduce glare.



• Have Facilities remove bulbs from overhead light fixtures above your desk.



• Adjust blinds to control sunlight.



• Position your monitor at a right angle to windows.

• Consider purchasing a new chair. Refer to Furniture Guidelines.

• Adjust the seat back height so the natural curve of your lower back is supported by the outward curve of the seat back.



• Use a lumbar cushion to support your lower back if your seat back is not adjustable.



• Consider purchasing a new chair. Refer to Furniture Guidelines.

• Consider removing the chair arms if they cannot be adjusted to the proper height.



• Use gel arm pads if the chair arms are too low.



• Consider purchasing a new chair. Refer to Furniture Guidelines.

• Adjust the seat depth, if possible. Refer to Chair Adjustment link.



• Adjust the back tilt, if possible. Refer to Chair Adjustment link.



• Use a lumbar cushion to push you forward in the seat.



• Considering purchasing a new chair. Refer to Furniture Guidelines.

• Consider purchasing height adjustable furniture. Refer to Furniture Guidelines.



• Install an adjustable keyboard tray. Refer to Furniture Guidelines.



• Raise your chair to allow you to type comfortably and use a footrest if needed. Refer to Chair Adjustments.

• Install an adjustable keyboard tray to increase work surface area. Refer to Furniture Guidelines.

• Consider purchasing height adjustable furniture. Refer to Furniture Guidelines.



• Contact Facilities or purchase desk risers to raise your desk to a comfortable height.



• Lower your chair (provided you can still type comfortably at such a height).

• Relocate items, including CPUs, interfering with your legroom.

• Break up large, longer tasks with smaller, shorter ones whenever possible.

• Take short breaks every 45-60 minutes to stretch and change body position.



• Implement reminders to prompt stretch breaks (i.e. Meeting Maker, Microsoft Outlook, stretch break software).



• Stand, rather than reach, to retrieve items placed high.



• Reorganize your workstation to promote movement during the day.

• Relocate all frequently used items, such as your phone, within an easy reach.

• Contact Networking and Communications, at 215-898-4840, for advice on the proper headset.



• Use the handsfree option whenever possible.