Computer Workstation Ergonomics

 I’m revisiting a popular topic in the office, workstation ergonomics.  Studies have shown that poor posture decreases circulation, tightens muscles, decreases your respiration and puts an increased tension on your lower back and neck. 

Most people think that sitting is easy on your body, but in reality it is one of the postures that puts the most stress on your lower back and neck area.

• You should be able to get your legs comfortably underneath the desk.

• The back rest should have a small curve for lumbar support. If it doesn’t you can put a small thin pillow behind you. The support should fit into the small of your back, where the waist of your pants sit is generally a good location
• If your chair has the ability, have the seat pan “tilt” forward a little (so the back end is higher than the front). It is often called a waterfall seat pan. This takes the pressure off the back of the knees, helps the hips have a better angle, improves the lower back posture and over all help you sit up straight.
• Your arm rests should be at your side at a neutral level when typing.

• Your monitor should be directly in front of you, at eye level if not slightly below. The viewing distance should be at about arms length away.
• Use a document holder next to the monitor if needed.

• This is probably a newsletter on it’s own and varies for each individual situation. In general, you want a soft wrist wrest, you wrists should be in a neutral position.

• I think these are too often overlooked. It help reduce the desire to sit on your legs (yes, I know you do that) or cross your legs .  It also helps to maintain good angles for the knees and hips. Even a phone book or a box makes a difference.

It does not take much to change your workstation and it doesn’t even need to be too technical with angles.