03/16/2020
Optimize your Space
Make sure your desk accessories (that means everything from your computer monitor to your mouse) are a good fit for your body and your space. In particular, be sure to:
- Keep keyboards directly in front of you
- Make sure the top of your monitor is at or below eye level
- Monitor should be placed a minimum of 20 inches away from your face
- Blink and rest your eyes periodically when working for long periods in front of a monitor
- Keep your mouse close to your keyboard and use keyboard shortcuts to avoid overuse
- Use wrist supports to help minimize stress and maintain straight wrist posture during typing and mousing
- Test different chairs, because you’ll want something with a backrest that adapts to your body, whether it’s the curve of your spine, cushioned support for your arms, or the right amount of lumbar support.
- Desks need to allow enough clearance for your legs
Attend to Your Posture
Maintaining good posture is perhaps one of the most crucial elements in a healthy workstation setup. When you’re working at a seated computer station, your aim should be to achieve what experts call a neutral body position in order to reduce unnecessary strain. To do it correctly:
- Keep your hands, wrists, and forearms straight and parallel to the floor
- Make sure your head is facing forward and aligned with your torso
- Keep your elbows bent close to the body between 90 and 120 degrees
- Place your feet fully on the floor (or on a footrest)
- Use an adjustable-height chair with lumbar support when sitting and make sure your thighs and hips are also supported
- Keep your knees at the same height as your hips with your feet slightly forward
- A standing desk, providing the monitor can be eye level, is a great option
Move Around
No matter well you are set up, it’s never a good idea to sit in the same position for hours on end.
- Set an alarm on your phone to remind you to change your position throughout the day
- Stretch, move around, adjust your chair and its position, and perform some of your work tasks while in a non-seated position whenever possible
