How To Create An Ergonomic Workstation May 11, 2015 – Posted in: Ergonomics – Tags: ergonomics, office, workstation
The purpose of ergonomics is to design tools and arrange them in your office so that you remain healthy and productive. With that in mind, we have put together the following tips explaining how to set up an ergonomic computer setup. Computer Monitor The top of your computer screen should be eye level. You shouldn’t have to bend or twist your neck to look at your monitor. (See position #4 above.) Seating When you are seated at your desk, you should be able to comfortably maintain a good posture. A quality chair that provides lumbar support will make it easier to sit upright. Some experts believe that leaning back slightly may be beneficial, however the most important thing is that you are not always slouching over your keyboard. You also should not be hunching your shoulders forward to view the screen. Your elbows should be supported by the arms of your chair, allowing your hands to rest comfortably on the computer keyboard. The angle of your elbows should be 90 degrees. Your forearms and thighs should be parallel to the floor. (See positions #2 & #3 above.) Your feet should rest flatly on the floor. A footrest may be used if it causes you discomfort to place your feet on the floor. (See position #5 above.) NOTE: As with all of ergonomics tips, you may need to consult a doctor to determine the ideal positioning for your body. Keyboard and Mouse Your wrists should be relatively flat – they should not be bent upwards when you to type. Do not twist your wrist to move the mouse, pivot your arm from the elbow. Resist any urge to squeeze the mouse for long periods of time. Gently rest your hand over it. You may want to consider a mouse design that is most comfortable for you. Alternative options include a vertical mouse or a pen shaped mouse. Document Holder If you do a lot of transcription, or document reading, you may want to consider a document holder. If you decide this is a good option for you, place it beside your monitor at eye level. Take Breaks It is generally considered best to take a break every 30-45 minutes. Get up, move around, stretch your arms and legs and enjoy a nice drink of water. Computer Brightness Even though it’s right in front of your eyes, you may be missing a hidden stressor that is rarely discussed: screen brightness! Lowering the brightness on your computer monitor can ease the burden on your eyes, particularly if you are sensitive to light. If you follow these easy tips for better office ergonomics you will increase your comfort and boost your productivity at work. Best of all, you will likely benefit from better health and improved posture as well!