Ergonomics - Proper Workstation Set-up

Ergonomics is the science of designing the optimal work environment. There are several elements to ergonomics but my focus is in designing the optimal work station to minimize repetitive injury associated with word duties.

The key elements to work station ergonomics are how you are seated in relation to your work space and specifically with your computer, as most people spend a majority of their work time at the computer. Here are some basic principals to make sure that your work station is ergonomically correct.

Sitting position: You should be seated in a chair with your hip angle at 90 degrees and your knees angle at 90 degrees. Your chair should have good lumbar support so that you are sitting up straight.

Keyboard Position: The keyboard should be above your legs so you have ample room for your legs. However, low enough so that your shoulders are relaxed and arms are comfortably by your side with elbows bent at 90 degrees. Also, your keyboard should be angled so that your wrist position is straight or slightly cocked up while typing.

Monitor Position: The monitor should be directly in front of you at a distance of 18-24". You should not have to turn your head to look at monitor. Also, the monitor should at the height of your line of vision. Ideally the line of vision is at the top edge of monitor so you look down slightly to see screen. You should not have to tilt head up or down to see monitor.

Sometimes it is difficult to make these adjustments due to furniture that is not adjustable, or you are not the right size for your station. You can use books to raise your computer height, you can adjust your chair higher and use a stool under your feet to optimize your position to your desk. Do what you can to optimize the computer position to you. If you accommodate your body position to your computer station you will have wear and tear on your tendons and muscles that can lead to back pain, neck pain, shoulder and wrist pain. Good ergonomic positioning can limit the risk of that damage. And ask for help if your work station is terrible, it will keep you healthier and make you more efficient at your job.