There are some super specific things you can do in regard to your office ergonomics to increase your comfort and keep your body healthy!
Have you ever noticed that after a few hours of working at your desk, either at the office or home, your neck and back hurts, or an injury that you thought was healed flares up? It may have a lot to do with how your desk and chair are set up.
Many of our patients come in with injuries that are caused or aggravated by what position they are sitting in at their work or home office.
Tips to help ensure a correct workstation setup
When sitting at your computer, keep your head upright and chin level. Keep your shoulders relaxed and sit as “tall” as possible.
Your arms should rest comfortably at your sides. Your elbows should b e bent at an approximate 90-degree angle.
The backrest of your chair should be mid-pelvis to mid-shoulder blade, with lumbar support from the top part of your pelvis into the small of your back. Keep your hips bent at slightly less than 90-degree angle.
Keep your wrists straight, not bent up or down, or deviated to the side.
There should be 2-3” between the front of the chair and the back of your knees. Your feet should rest comfortably on the floor or on a slightly angled footrest.
Desk & Computer Setup
Place the monitor parallel to any windows for the best lighting. Draw the shades when the sun is bright. Make sure the monitor is 26-30” from your eyes depending upon visual acuity. The top of the screen should be at eye level.
Place documents on a copy holder attached to the side of the monitor or on a copy stand between the keyboard and monitor.
The keyboard height should be just below your elbow height. The front portion of the keyboard can be raised slightly to prevent bending your wrists up.
Adjust your seat height so that your knees are slightly below your hips with your feet resting comfortably on the floor.
If you are using armrests, adjust the height by resting your arm at your side with your elbows bent at a 90-degree angle. The armrest should be positioned directly under the elbow and forearm.
Following these simple office ergonomics steps should help alleviate any discomfort you may have been having. If it doesn’t, and you have neck pain, headaches, shoulder or back pain, schedule an appointment with one of our Physical Therapists today!
