Top 10 Tips
for an
Ergonomic Computer Workstation
Irene Diamond
Director of Diamond Massage & Wellness Center in San Francisco
Work should not be a pain in the neck! (Or wrist, or shoulder for that
matter!) Musculoskeletal injuries are rampant in the workplace. One of
the most common complaints from office workers are injuries known as repetitive
stress injuries (R.S.I.) and the main cause of these injuries is improper
workstation set up.
At work most people simply use the computer that was assigned to them
when they first started at their job without thinking of how it should
be set up ergonomically. Each body is different, different angles, arm
lengths, etc., and it is imperative that you have your desk set up properly
to avoid muscle tension, headaches, and injury.
Here are the top 10 tips to consider when "fitting" your body
to your desk computer (Laptops are a whole other situation that we can
discuss at another time.).
#1) Chair Fit:
a) Sit in a chair with a seat that allows for 2-3 inches of space behind
your knees.
b) Your knees should be about a 90 degree angle.
c) Both feet should be able to be placed flat on the floor or on a foot-rest
if your legs are too short to touch the floor. You don't have to keep
both feet on the floor the entire time, it's best to change placement
as often as possible.
d) Your lumbar curve should be supported with adequate padding following
the curves of your spine along your low back. (When typing don't lean
back. Your upper back should not touch the chair back.)
e) Set arm-rests low or remove them so that while working, elbows are
free and shoulders relaxed.
#2) Keyboard:
a) Place keyboard so elbows are at a 90-100 degree angle.
b) Use a wrist support to keep your wrist elevated and straight. (This
is called a neutral wrist position.)
#3) Monitor:
a) Set monitor so that eyes are level with the top of the screen for a
15" monitor and 1/4 of the way down from top of the glass on a monitor
17" or larger.
b) Eye distance from screen should be 18-24" or about one arm's length.
#4) Mouse / Tablet:
a) When possible move your entire arm, not just your wrist.
b) Place your tablet in front of you, not to one side like a mouse pad.
c) Hold your tablet pen with
a light, relaxed grip.
d) If using a mouse, place mouse on the same level as close to the keyboard
as possible.
e) If using a mouse, add a wrist support to elevate your wrist to a level
position so there is no bend at the wrist. (This is called a neutral wrist
position.)
#6) Document Holder:
a) When working from paper use a document holder rather than laying it
on the desk.
b) Keep the document as close to you as possible, either at eye level
or directly in front of you, just below the monitor.
#7) Phone: (Assuming phone work is not your main task)
a) If you use the phone frequently you must use a head set or a speaker
phone. This is especially true if you type or write while on the phone.
b) If you are not using a headset hold the receiver to your ear. Do not
cradle receiver between chin and shoulder.
c) Place the phone just to the left side of your desk if you are right
handed and to the right side if you are left handed.
d) Place the phone close enough so you don't have to extend your reach
to use it.
e) Be sure cords are out of the way.
#8) Postural Accommodations to Avoid:
a) Remove precariously perched items from your work area. If you are afraid
you'll knock something over, you may mal-adjust your body accordingly.
b) If your mouse pad slips off the desk use double stick Velcro to hold
it in place. This prevents you from inadvertently holding the pad in place
with your wrist.
c) Notice and make appropriate changes if you always turn to one side
or the other to talk with people or reach into a drawer.
d) Maintain enough clearance under desk for legs.
#9) Posture to Maintain:
a) Hold your head centered above your torso - not forward.
b) Sit up tall with or without lumbar support.
c) Keep shoulders relaxed and down.
d) Change positions often.
#10) Take Breaks:
a) Irene's Tip: "Save Your work, Save Your Shoulders." This
means every time you hit the 'save' command, do a few shoulder circles,
neck stretches, or shake your arms.This should only take a few seconds
and not be an interruption to your work.
b) Every 15-20 minutes get up, even if its just for 60 seconds to move
and stretch. This allows the blood to circulate and eases muscle tension.
c) Use a kitchen timer or software to remind you to move, get up, or change
tasks.
So Now That I Know All This, Where To Begin:
Don't go out and buy anything new until you know what you need. All those
fancy, expensive chairs may not be necessary or fit you properly!
Start by determining what, if anything, is adjustable at your workstation.
Most chairs, monitors, and keyboard trays can be lifted or lowered, though
most desk heights are not adjustable.
I always recommend starting with the keyboard tray and chair in tandem.
Place the seat of your chair at the proper height for your knees so they
are at a 90 degree angle. Sit up straight and place your hands on the
keyboard. Are your elbows at a 90 degree angle?
If you are a tall person, and your chair is set correctly, you may find
your keyboard tray too low. If so, you can either raise your keyboard
tray to a higher position or place your keyboard and mouse up onto the
desktop. If you do move your keyboard up on the desktop you may need to
raise your monitor. Many stores sell all sorts of nifty monitor supports
that not only raise your computer, but provide additional storage space
underneath for stamps, papers, etc.
If you are a shorter person, begin with finding the correct angle for
your elbows. Once you know where that placement of your elbows should
be, raise your chair so that your elbows are in this correct alignment.
A footrest is necessary to elevate your feet so your knees are at the
90 degree angle.
Once your chair and keyboard fit you correctly, you can now begin to raise
or lower your monitor so the top of the screen is at eye level. Move your
monitor close enough to you so you don't have to lean in or press your
head forward to see the screen.
Adjust your phone, document holder, files, etc., so they are in the right
places to be able to access easily and ergonomically.
Once in this new ergonomic alignment, you should feel less pain and be
more productive. Now you can enjoy your new work station set-up and be
rewarded with years of comfortable typing!
Irene Diamond is director of Diamond Massage & Wellness Center in
San Francisco. In addition to a variety of wellness services the Center
provides ergonomic assessments, education and design to individuals and
businesses. If Diamond is called after it’s too late for this type
of preventative ergonomic assistance in the office, she can help relieve
injured worker’s pain and injuries through rehabilitation therapy,
massage therapy and teaching them a variety of corrective solutions. Contact
her at 415.921-1290 or http://www.diamondwellness.com.
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