Ergonomic Recommendations For Your Workstation
When it comes to working in an office, it’s important to prioritize your health and comfort. One way to do this is by setting up an ergonomic workstation. Ergonomics is the study of designing equipment and devices that fit the human body and its movements. By making a few simple adjustments to your workstation, you can reduce your risk of developing musculoskeletal disorders (MSDs) like carpal tunnel syndrome, tendinitis, and back pain.
Chair
One of the most important aspects of an ergonomic workstation is the chair. Your chair should be adjustable and provide good lumbar support. Lumbar support refers to support for your lower back. A chair with adjustable lumbar support will allow you to adjust the height and depth of the support to fit your body. This can help prevent back pain and improve posture.
When sitting in your chair, your feet should be flat on the ground and your knees should be at a 90-degree angle. This will help improve circulation and prevent strain on your legs and feet. Your arms should rest comfortably on the armrests, which should be at the same height as your desk. If your chair doesn’t have armrests, consider purchasing an ergonomic keyboard tray that attaches to your desk and provides support for your arms.
Desk
Your desk should be at a height that allows you to maintain good posture while typing and using the mouse. When sitting in your chair, your elbows should be at a 90-degree angle and your wrists should be straight. This will help prevent carpal tunnel syndrome and other repetitive strain injuries.
Consider purchasing an adjustable desk or an ergonomic keyboard tray to help you achieve the correct height. An adjustable desk will allow you to switch between sitting and standing, which can help reduce back pain and improve circulation.
Keyboard and Mouse
Your keyboard and mouse are two of the most important tools you use at your workstation. To reduce the risk of developing MSDs, it’s important to position them correctly.
Your keyboard should be positioned directly in front of you and at a height that allows you to keep your wrists straight. If your keyboard is too high or too low, you may need to adjust your chair or desk.
Your mouse should be positioned next to your keyboard and at the same height. This will help prevent reaching and twisting, which can cause shoulder and neck pain.
Consider purchasing an ergonomic keyboard and mouse that are designed to fit the shape of your hands and reduce strain on your wrists and fingers.
Monitor
Your monitor should be positioned directly in front of you and at a height that allows you to keep your head level. If your monitor is too high or too low, you may need to adjust your chair or desk.
Your eyes should be level with the top of your monitor, and the monitor should be about an arm’s length away from you. This will help reduce eye strain and neck pain.
Consider purchasing an adjustable monitor arm that allows you to adjust the height and angle of your monitor. This will help you achieve the correct position and reduce strain on your neck and shoulders.
Lighting
Good lighting is important for preventing eye strain and headaches. Your workstation should be well-lit, but not too bright. Consider using a desk lamp with a dimmer switch to adjust the brightness of the light.
If you work on a computer for long periods of time, consider purchasing an anti-glare screen filter that will reduce the amount of glare and reflection on your monitor.
Breaks
Even with the most ergonomic workstation, it’s important to take regular breaks to stretch and move your body. Sitting for long periods of time can cause back pain and other health problems.
Consider taking a short break every hour to stretch, walk around, or do some light exercise. This will help improve circulation and reduce the risk of developing MSDs.
iMove PT offers workstation ergonomic assessments, where our physical therapists come to your workstation and make sure you are set up for success! To learn more information about our service, click here or to schedule an assessment, call us today at 636-893-8312!
By: Dr. Jill Oertle, P.T., D.P.T., CEAS