Do you feel your neck and back become tighter after you work for a long day? Let’s learn about some workstation ergonomic setups today!
Monitor Setup
· The larger the monitor, the further it should be
o Generally arms length where the middle finger lightly touches the screen
· Top of the monitor should be at eye level
· Elevate using boxes or small desks to reach the correct height
· Should have a slight upward tilt if possible to further reduce strain on eyes and neck
Desk and Chair Setup
· Desk height should be positioned such that placing palms on the table should cause a 90° bend in the elbow
· Chairs should be positioned with knees at a 90° angle with the floor
· Footrest can be used to keep knees at 90° if the chair is adjusted too high
· Chair should be fully adjustable (height, backrest angle, seat pan tilt, armrest, etc)
o Have a pillow or roll behind the back to provide lumbar support and cue to use the back of the chair
· Armrest should be adjusted to support the weight of the arm at 90°, and arms can gently rest on them with shoulders relaxed
Peripheral Ergonomics
· When using a keyboard, hands should be parallel to one another, failure to do so would result in forearm and wrist pain
o An external keyboard is recommended if you are using a laptop
· The wrist should be in a neutral position when typing
· Using a wrist rest may help with keeping the wrist neutral
In general, the goal of workstation ergonomics is to minimize postural demands. However, it must be noted that any one posture can become fatiguing after a while, hence changes in posture are important!
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