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10
Tips For An
Ergonomic
Computer Workstation
Work should not be a pain in the neck! (Or wrist,
or shoulder for that matter!)
Musculoskeletal injuries are rampant in the workplace. One of the most common
complaints from office workers are injuries known as repetitive stress injuries
(R.S.I.) and the main cause of these injuries is improper workstation set up.
At work most people simply use the computer that was assigned to them when they
first started at their job without thinking of how it should be set up
ergonomically. Each body is different, different angles, arm lengths, etc., and
it is imperative that you have your desk set up properly to avoid muscle
tension, headaches, and injury.
Here are the top 10 tips to consider when "fitting" your body to your
desk computer. (Laptops are a whole other situation that we can discuss at
another time.)
#1) Chair Fit:
a) Sit in a chair with a seat that allows
for 2-3 inches of space behind your knees.
b) Your knees should be about a 90 degree
angle.
c) Both feet should be able to be placed
flat on the floor or on a foot-rest if your legs are
too short to touch the floor. You don't have to keep both feet on the floor the
entire time, it's best to change
placement as often as possible.
d) Your lumbar curve should be supported
with adequate padding following the curves of
your spine along your low back. (When typing don't lean back. Your upper back
should not touch the chair back.)
e) Set arm-rests low or remove them so that while
working, elbows are free and shoulders
relaxed.
#2) Keyboard:
a) Place keyboard so elbows are at a
90-100 degree angle.
b) Use a wrist support to keep your wrist elevated and
straight. (This is called a neutral wrist position.)
#3) Monitor:
a) Set monitor so that eyes are level with
the top of the screen for a 15" monitor and 1/4
of the way down from top of the glass on a monitor 17" or larger.
b) Eye distance from screen should be 18-24" or about
one arm's length.
#4) Mouse:
a) Place mouse on the same level as close
to the keyboard as possible.
b) When possible move your entire arm, not
just your wrist.
c) Add a wrist support to elevate your wrist to a level
position so there is no bend at the wrist. (This is called a neutral wrist
position.)
#6) Document Holder:
a) When working from paper use a document
holder rather than laying it on the desk.
b) Keep the document as close to you as possible, either
at eye level or directly in front of you, just below the monitor.
#7) Phone: (Assuming phone work is not
your main task)
a) If you use the phone frequently you
must use a head set or a speaker phone. This is
especially true if you type or write while on the phone.
b) If you are not using a headset hold the
receiver to your ear. Do not cradle receiver
between chin and shoulder.
c) Place the phone just to the left side
of your desk if you are right handed and to the right
side if you are left handed.
d) Place the phone close enough so you
don't have to extend your reach to use it.
e) Be sure cords are out of the way.
#8) Postural Accommodations to Avoid:
a) Remove precariously perched items from
your work area. If you are afraid you'll knock
something over, you may mal-adjust your body accordingly.
b) If your mouse pad slips off the desk
use double stick Velcro to hold it in place. This
prevents you from inadvertently holding the pad in place with your wrist.
c) Notice and make appropriate changes if
you always turn to one side or the other to talk
with people or reach into a drawer.
d) Maintain enough clearance under desk for legs.
#9) Posture to Maintain:
a) Hold your head centered above your
torso - not forward.
b) Sit up tall with or without lumbar
support.
c) Keep shoulders relaxed and down.
d) Change positions often.
#10) Take Breaks:
a) Irene's Tip: "Save Your work, Save
Your Shoulders." This means every time you hit
the 'save' command, do a few shoulder circles, neck stretches, or shake your
arms. This should only take a few seconds and not be an
interruption to your work.
b) Every 15-20 minutes get up, even if its
just for 60 seconds to move and stretch. This
allows the blood to circulate and eases muscle tension.
c) Use a kitchen timer or software to
remind you to move, get up, or change tasks.
So Now That I Know All This, Where To
Begin:
Don't go out and buy anything new until you know what you
need. All those fancy, expensive chairs may not be necessary or fit you
properly!
Start by determining what, if any thing, is adjustable
at your workstation. Most chairs, monitors, and keyboard trays can be lifted or
lowered, though most desk heights are not adjustable.
I always recommend starting with the keyboard tray and
chair in tandem. Place the seat of your chair at the proper height for your
knees so they are at a 90 degree angle. Sit up straight and place your hands on
the keyboard. Are your elbows at a 90 degree angle?
If you are a tall person, and your chair is set correctly, you may find your
keyboard tray too low. If so, you can either raise your keyboard tray to a
higher position or place your keyboard and mouse up onto the desktop. If you do
move your keyboard up on the desktop you may need to raise your monitor. Many
stores sell all sorts of nifty monitor supports that not only raise your
computer, but provide additional storage space underneath for stamps, papers,
etc.
If you are a shorter person, begin with finding the correct angle for your
elbows. Once you know where that placement of your elbows should be, raise your
chair so that your elbows are in this correct alignment. A footrest is
necessary to elevate your feet so your knees are at the 90 degree angle.
Once your chair and keyboard fit you correctly, you can
now begin to raise or lower your monitor so the top of the screen is at eye
level. Move your monitor close enough to you so you don't have to lean in or
press your head forward to see the screen.
Adjust your phone, document holder, files,
etc., so they are in the right places to be able to access easily and
ergonomically.
Once in this new ergonomic alignment, you
should feel less pain and be more productive. Now you can enjoy your new work
station set-up and be rewarded with years of comfortable typing!
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© Copyright Diamond Wellness 2004
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