Ergonomic, that is! With the amount of time we spend at workstations, we should be more concerned with comfort. But here I am, sitting at a crowded desk with my monitor at an awkward off-sided angle and on a decades old wobbly chair. Why? Because, I am almost always more focused on my screen and my work than my positioning.
According to the US Department of Labor and Statistics, work-related musculoskeletal disorders cause almost 30 percent of all workman’s’ compensation claims. These include sprains, back pain, Carpel Tunnel Syndrome, tendinitis, epicondylitis (tennis elbow), and hernias.
So, what am I doing wrong? Leaning forward in a too-short chair with poor back support, looking down at papers flat on a desk, bending at the wrist while typing, resting forearms on the desk edge, and working on a un-centered monitor and keyboard. There’s a whole list of minute repetitive positions and motions which can cause injury – but these are probably the most common. With (hopefully) decades of work ahead, what am I to do about it? Multiple sources cite the same basics:
1. Place your monitor centered in front of you about an arm’s length away. Your eyes should be level with the point 2 to 3 inches below the top casing of the monitor and your head level with the floor;
2. Keyboards should be located between your belly and bottom of your ribcage and at a negative angle – don’t use the built in keyboard risers. Center the keyboard on you by the ‘B,’ not by the size/shape of the keyboard. Keep your mouse as close to the keyboard as possible (and get it even closer by using a keyboard without a num pad). When typing, your elbows should be bent at or slightly below a 90 degree angle and ideally supported on armrests. Don’t use wrist rests – they’re for resting, not support while typing;
3. Use an adjustable task chair to properly position your height at the desk and to add lumbar support (built into the chair or with an added cushion). Your knees should be at the same level or slightly below your hips, your feet should be flat on the floor. Don’t lean forward; alternate between a supported upright and slightly leaning back position;
4. Take many breaks and make posture adjustments. Take a seated mini-break every fifteen minutes to adjust your back, elbows, eyes, turn your head, and otherwise look away from the screen. Take a standing break every 45 minutes to stretch your back and legs.
5. Overall, sit relaxed!
Next post, I’ll highlight some of the ergonomic support tools we’ve found to help achieve a more comfortable workplace.
According to the US Department of Labor and Statistics, work-related musculoskeletal disorders cause almost 30 percent of all workman’s’ compensation claims. These include sprains, back pain, Carpel Tunnel Syndrome, tendinitis, epicondylitis (tennis elbow), and hernias.
So, what am I doing wrong? Leaning forward in a too-short chair with poor back support, looking down at papers flat on a desk, bending at the wrist while typing, resting forearms on the desk edge, and working on a un-centered monitor and keyboard. There’s a whole list of minute repetitive positions and motions which can cause injury – but these are probably the most common. With (hopefully) decades of work ahead, what am I to do about it? Multiple sources cite the same basics:
1. Place your monitor centered in front of you about an arm’s length away. Your eyes should be level with the point 2 to 3 inches below the top casing of the monitor and your head level with the floor;
2. Keyboards should be located between your belly and bottom of your ribcage and at a negative angle – don’t use the built in keyboard risers. Center the keyboard on you by the ‘B,’ not by the size/shape of the keyboard. Keep your mouse as close to the keyboard as possible (and get it even closer by using a keyboard without a num pad). When typing, your elbows should be bent at or slightly below a 90 degree angle and ideally supported on armrests. Don’t use wrist rests – they’re for resting, not support while typing;
3. Use an adjustable task chair to properly position your height at the desk and to add lumbar support (built into the chair or with an added cushion). Your knees should be at the same level or slightly below your hips, your feet should be flat on the floor. Don’t lean forward; alternate between a supported upright and slightly leaning back position;
4. Take many breaks and make posture adjustments. Take a seated mini-break every fifteen minutes to adjust your back, elbows, eyes, turn your head, and otherwise look away from the screen. Take a standing break every 45 minutes to stretch your back and legs.
5. Overall, sit relaxed!
Next post, I’ll highlight some of the ergonomic support tools we’ve found to help achieve a more comfortable workplace.
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