Workplace Ergonomics

For a lot of people, work involves sitting for long hours in front of a computer. If you are one of those people, making sure your work environment is comfortable as well as ergonomically correct will help to prevent many physical problems that could potentially lead to permanent injury.

Here are some key points to remember when setting up your ergonomic workstation:

Your desk:
Your arms should be able to rest comfortably on the surface of your desk, so that you can easily write and type. Your computer keyboard is best placed at an angle parallel to your elbow, and remember, you should not have to reach to get to the keyboard.  

Your Monitor:
For most workstations, the best position for your monitor is directly in front of you. Putting the monitor off-center can cause neck and shoulder pain due to twisting and awkward posture.  For optimal viewing and to decrease the occurrence of eye strain, you should have your eyes level with an imaginary line across the screen, about 2"-3" below the top of the monitor.  

Your chair:  
Your chair should be adjustable and now a days, most computer chairs come with adjustable backs and heights. It has been found that 100-110° (slightly tilted back) is is the most optimal and comfortable position for your back rest to be in.  This position decreases the activity of postural muscle groups as well as pressure of the intervertebral discs of the lower back.  It is also important for your feet to be supported.  An angle of 90 degrees at the knees is optimal to minimize back strain. 

Remember to get up and take breaks every so often.  A short walk around the office, or even a few stretches can greatly improve your posture, and overall well-being.