Ergonomic Desk Setup and Helpful Hints
1.) The computer screen should be placed directly in front of you and at one arms length away. The screen should be at eye level, or slightly below. Try to minimize glare on the screen. Large amounts of glare can set you up for poor posture at your desk.
2.) Your elbows should be at a 90 degree angle and your wrists should be straight while typing. If this is not possible due to having a fixed desk height, an adjustable keyboard tray may be helpful. Do not rest your wrists on the desk while typing.
3.) The mouse/tracking ball should be next to you so that your arm is not extended out away from your body.
4.)The correct chair can make a big difference. Your back should be against the back of the chair. Adjust the seat height so that your feet are flat on the floor. Your thighs should be parallel to the floor and lower legs should be perpendicular to the floor. The thighs can be slightly elevated above the knees. If your chair is not adjustable, place an ergonomic foot rest, or a simpler solution like a small stack of books, under your feet to prevent your feet from dangling. The front of the seat should not be pressing into the back of your knees or lower legs.
5.) Sit with your weight evenly distributed over your buttocks and adjust the back of the chair so it supports the natural curve in back. Some ergonomic chairs have adjustable lumbar supports that can be utilized to maximize support and comfort.
6.) If you use a laptop daily for long periods of time, it is important to get an external keyboard and mouse. You may also want to consider getting a docking station. If this is not possible, place the laptop on a table so that it is not in your lap. This will help to reduce strain on the wrists, arms, and neck.
7.) If you are required to use the phone frequently throughout your day, get a headset or put the phone on speaker. Resting the phone between your ear and shoulder is a recipe for neck, shoulder and upper back pain.
8.) But one of the best things you can do to minimize strain on your body from working at a computer station is to take frequent breaks!! Taking a break every 30 minutes where you stop your work, get up and move around can help your body stay healthy and happy!!
