If you work in an office there are so many pitfalls that can cause injury. It shouldn’t seem so, but a sedentary office job has plenty of dangers to your health. There are ways to set up your desk or work station to keep those hazards at bay. So here is how to set up for an injury free office.
Seating:
Find a chair that has good lumbar support. The backrest should be no lower than mid pelvis and no higher than mid shoulder blade. The lumbar support should start at the top part of your pelvis and fit into the small of your back.
Keep your hips bent at just less than a 90 degree angle and your feet on the floor or on a slightly inclined footrest. There should be about 2-3 inches between the front of the chair and the back of your knees.
Your chair should be high enough that your elbows stay at a 90 degree angle and your wrists straight. Don’t bend wrists up or down or sideways. Your shoulders should be relaxed and your head should be upright and chin level. If you’re at an odd angle anywhere adjust your chair height.
Desk and Computer:
Your monitor should be parallel to windows for lighting, but not in front of them because of glare. If should be placed about 26-30 inches from your eyes and the top of the monitor should be at eye level. If you have trouble with seeing the screen, adjust the settings for larger or have your eyesight checked.
Use a copy holder to hold documents at the right height. Find one that attaches to your monitor or a stand on the desk that keeps the document height between the monitor and keyboard.
Your keyboard should be positioned just below the height of your elbows. Try a wrist rest in front of the keyboard to keep from bending your wrists.
Doing all of these things will keep you from ending up with back issues, wrist issues, neck pain and headaches. But if you do experience these despite adjusting how you work, call a physical therapist to help get you back in tip top shape.
