How to Set up Your Ergonomic Workstation
Ergonomics 101
Over the past few decades computer workstations have become a major role in the everyday life of almost every person. Here you will find some tips on how to prevent cumulative stress injuries and provide yourself with comfort while you spend time at your computer.
There are numerous reports of injuries associated with use of an improperly set up workstation. Some injuries can include carpal tunnel, back strain, neck strain, eye strain, shoulder strain and leg pain. So keep in mind taking a few minutes to adjust your station can prevent a lifetime of pain and stress on your body.
Some Body Basics
A simple rule of thumb to remember is that you want to keep your body position in a neutral posture by placing items used frequently on your workstation as close to your body as possible. You may even want to consider a telephone headset if you are inputting information on your computer while utilizing the telephone, or a softalk telephone head rest for less frequent phone users to avoid bringing your head and shoulders in an awkward position.
Another easy thing to remember for your eye protection is the 20-20-20 rule which is: Every 20 minutes look 20 feet away from your monitor for 20 seconds. While you are doing this you can also stretch out your arms and shake your hands back and forth.
The following is a visual guide to help you determine the difference between a proper and improperly set up workstation:
How to set up your station and be positioned the Ergonomic way
- Position your monitor directly in front of you at a height so that your eyes line up with the top 1/3 of the viewing screen
- Keep your forearms parallel to the floor and your elbows at a 90 degree angle
- Keep your wrist straight and flat — use a gel support pad for both keyboard and mouse
- Keep your shoulders relaxed
- Adjust your chair height so that your feet are flat on the floor–you can use a foot rest if necessary
- Always keep the document you are working from directly in front of you — you can use a document holder or monitor clip holder
- Sit with your back straight and against the back of the chair– use a lumbar support cushion if necessary
Keep in mind that frequent rest breaks and change of position throughout the day are very beneficial to reduce stress in all your joints and muscles.