Computer Ergonomics
One of the top questions I am asked is how to set up your workstation ergonomically. While sit/stand desks are fantastic, not everyone has the opportunity to update their workstation.
So if you are at a desk all day, what are the best ergonomics? There are several key areas that are easy changes to make that will help you feel better throughout the day.
Remember, even if you have the perfect desk with the perfect chair, it is not healthy to sit all day. Motion is key, either get up from your desk to move around or do some stretching at your desk.
Desk
- You should be able to get your legs comfortably under the desk
- The desk top should be close to elbow high
Chair
- The backrest should have a small curve for lumbar support. If it doesn’t, you can put a small pillow behind you
- If you can, tilt the seat forward just slightly. It is often called a ‘waterfall’ seat, basically it will angle and curve down.
- Arm rests should be comfortable at your sides
Monitor
- Your monitor needs to be directly in front of you at eye level
- A basic measure for viewing distance should be an arm length away
- Use a document holder next to the monitor if needed
Keyboard and Mouse
- One of the biggest problems I see in people is right upper back muscle spasm. Why? Clinically I have seen patients reduce this problem by keep the mouse close to you, not reaching for it far away. When you are constantly reaching for the mouse it causes your upper back muscles to be in constant contraction
- Your keyboard should be comfortable to use. I like wireless keyboards because you can move them around easily to keep at a good length.
Foot rest
- A foot rest is often overlooked.
Your workstation doesn’t have to be perfect, but a few changes can help
