Do you spend prolonged periods of time at your desk and in front of a computer? Are you hunched over your keyboard reading this right now? Did this just remind you to sit up and correct your posture?
Too often we accommodate to our workstations instead of accommodating our workstations to us. This can lead to unnecessary neck, shoulder, arm and back pain. Here are a few easy tips you can follow to help you have an ergonomic workstation.
Sitting in chair:
- Hips back into the chair (2-3 inches from chair to back of knee)
- Height: feet flat, knees equal to or slightly lower than hips
- Back of chair: 90-100 degrees
- Arm rests such that shoulders are relaxed
Keyboard & Mouse:
- Close to and directly in front of body with mouse close to keyboard
- Height: shoulders relaxed, elbows 90° or slightly lower
- Wrists/hands straight
- Use light strokes on keys
- Tip monitor back 5°
- Center directly above keyboard
- The top of the monitor 2-3 inches above seated eye level
- Sit at least an arm’s length away from the screen