Workstation ergonomics in your home office – Many of you are working at home and in all likelihood, you did not plan for this ahead of time,
In today’s technologically advanced world, computer work stations are a staple at any industry. Now, home work stations are becoming more and more popular as well. While technology has given society flexibility and knowledge beyond belief, it has also increased patient pain. The average workday is about 8 hours, working 5 days per week. That is 8 hours of prolonged sitting in the desk chair, working on the computer, typing, clicking, scanning, etc. 40 hours per week is a long time to be one position! Let’s review some tips and tricks to make your workstation as ergonomic and functional as possible.
Workstation ergonomics – the chair:
- Is the chair fully adjustable?
- Yes – lower the chair so the feet on flat on the floor
- No – add a stool or foot rest so your feet can rest flat
- It is important to ensure your knees AND hip are bent to a 90 degree angle
- The chair should support the natural curve of the low back
- A pillow or lumbar roll can be added to support the curve
- Armrests should be adjusted so the elbows are bent and supported at 90 degrees
Keyboard and Mouse:
- The keyboard and mouse should be at elbow height
- Raise or lower the chair
- Raise or lower the keyboard
- Work station items (stapler, phone, notepad, etc.) should be within reach without straining
- The keyboard should be close to the edge of the key but allowing enough space for the wrists to rest on the surface
- The keyboard should be flat to avoid excessive wrist strain
- The forearms and shoulders should feel relaxed when moving the move and typing!
- Use a mouse with ergonomic curves supporting the hand and wrist
Workstation ergonomics your computer screen:
- The computer screen should be positioned arm lengths away
- The screen should be directly in front of you
- The screen should be positioned slightly below eye level
- The screen should be away from windows and lights to avoid excessive glare
- Glare can make you move within your work station and alter ergonomics
Helpful daily tips:
- Set an alarm for every 30 minutes, get up, and move around!
- When taking your break, avoid looking another screen (phone, tablet, etc.). Give your eyes a break!
- If phone calls are an overwhelming part of your day, invest in a headset
- If you use a laptop, invest in a full size keyboard and mouse
Wonder how you measure up?
Click here to see how your current workstation situation measures up to the recommendations from the National Institute of Health.
Ensuring workstation ergonomic function is vitally important. It can be confusing, however, even with visual guidance. Every computer, keyboard, mouse, desk, and chair are different. Dr. Miller and Dr. Murdock are here to help you! Please contact us to schedule and discuss the importance of an ergonomic workstation and chiropractic care!