Desk Ergonomics

Desk Setup Posture- Center your body in front of your monitor and keyboard. Sit up straight and keep your thighs horizontal with your knees and hips. Desk height- There should be clearance for your legs, knees, and thighs to fit comfortably under the desk. The space under the desk should be clear and not used for storage. Screen- Your screen should not cause you to “turtle” or “crane” your neck. If your monitor is too far away, this will occur. To find the correct distance, sit back and extend your arms. Your middle finger should touch the screen if the distance is correct.

Chair Chair height- Should be adjusted so that your feet rest comfortably on the floor. When you sit down, your feet should not be dangling. Your knees should be level with your hips. Seat height- Your thighs should be parallel to the floor and your feet flat on the floor. Arm rests- Should be high enough that your arms rest comfortably when you are not typing, but low enough that your shoulders are relaxed and your elbows stay bent at a 90 degree angle. Back rest- You should be able to adjust the back angle of your chair not only up and down, but also the angle. The angle should be forward to cause you to sit upright with good posture. The back of your chair should come forward for lumbar support.

Key Objects Accessories (phone, stapler, etc.)- Should be close to your body to prevent excessive stretching (13-17 inches). You should be able to reach any of these objects comfortably without having to sit or stand up and reach. Print materials- Should be at the same height, angle, and distance from your eyes as your monitor. Documents should be located directly in front of you. Mouse and Keyboard- Should be kept at a distance that still allows you to keep your elbows at your side and arms at a 90 degree angle. The mouse and keyboard should be kept as close together as possible. Your muscles should not be straining to reach the keyboard or mouse. The “B” key on the keyboard should be directly in front of you.

Vision Care Adjust your computer screen so that the top toolbar is at or just slightly below eye level. Lower the light levels by turning down overhead lights and close shades to cut out unwanted glare. Take a break from your screen. Every half hour to an hour, give your eyes a break for at least 5 minutes. Every 20 minutes, take a 20-second break to look at something that is 20 feet away from you (20-20-20 rule). This will relieve some strain you get from staring at the computer screen all day.

Accessories Mouse- An ergonomic mouse helps to keep the hand and wrist in a more neutral position. The arch on the top supports from underneath by filling the hollow of the palm of your hand. The buttons are elongated to allow you to use the second knuckle of your finger to click. You use a stronger tendon and avoid flexing your fingers. Wrist rest- Hands become fatigued while typing or using a mouse over a prolonged period of time. Gel wrist rests are comfortable to rest your wrists on during periods of inactivity. Resting the wrist on a soft surface takes pressure off your wrists and allows them to recover. Document holders- Designed to position your materials where your head does not need to move too much and can stay balanced over your shoulders when referring to the documents. It can also help prevent headache and eye strain. Back cushion- If your chair does not have lumbar support, a removable back cushion can help provide support and maintain the natural curve of the spine.

Be Mindful! Your office setup can be extremely ergonomic, but you still have to make an effort to think about how your body feels during work. Posture- Be conscious of your posture throughout the day. Keep your shoulders and back against your chair to avoid any curve in your upper back and shoulders. Keep objects close- The more reaching you do throughout the day, the more strain you put on your wrists and elbows. Stay relaxed- Your shoulders and back should be relaxed. Reaching your keyboard, muscle or other object should not make you tense in your shoulders and upper back.

Move! No matter how comfortable and ergo-friendly your desk is, it is important to not forget to move. Set aside time each hour to leave your desk to walk around or stretch. Moving and stretching are the only solutions to the effects of long-term sitting. If you have the options to stand and work for a few hours or convert your desk into a standing desk think about using this feature throughout the day.

Resources www.ohsa.gov www.mayoclinic.org www.thehumansolution.com