Set Up Your Workstation for Comfort

Q and A from Therapist Lauren Bounds

This is a very common problem. With our society so reliant on technology we are spending more and more time sitting in front of a computer and at a desk; therefore we are developing more aches and pain and overuse type injuries. It is extremely important to make sure your workstation is ergonomically correct to prevent these injuries.

The following are some tips on workstation ergonomics:

• The computer monitor should be 18-22” from your forehead and the top of the screen should be at eye level. Also, place the monitor perpendicular to windows for best lighting.

• Documents should be on a copy holder attached to the monitor or between the keyboard and monitor.

• Keyboard height should be just below elbow height with the front portion raised slightly.

• Adjust the height of armrests so your elbows are bent at a 90 degree angle and directly under the elbow/forearm.

• Knees should be at a 90 degree angle with feet touching the floor. If that’s not possible use a foot stool or buy an adjustable height chair.

• Place your mouse near the keyboard or invest in a wireless mouse so that you aren’t reaching for it.

• Use a wireless head set if you are on the phone frequently.

The following are some postural tips to prevent fatigue and muscular strain:

• Keep your head upright and chin level, keeping shoulders relaxed and SIT TALL!!

• Your backrest should be mid-pelvis to mid-shoulder blade, with lumbar support from the top part of your pelvis into the small of your back.

• Keep your wrists straight – not bent, while working on the computer.

• Invest in good wrist pads for the keyboard and the mouse.

• Rest the eyes by looking away from the computer screen often and change your focus. Staring at a computer screen can cause eye-strain and headaches. An anti-glare screen can help prevent eyestrain.

• Take a break at least every 20 minutes. I tell my patients to drink lots of water so they are forced to get up to use the restroom frequently.

• Stretch and MOVE. Do some head turns, shoulder rolls, squeeze the shoulder blades together, bend your trunk from side-to-side and march in place. KEEP THE BLOOD FLOWING!!

Make sure to watch for problems. Pay attention to warning signs such as headaches, fatigue, muscle pain, or cramping and make adjustments early. If symptoms persist seek medical attention.

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