It doesn’t matter where your workstation is located, proper ergonomics are hard to achieve. Maybe you are on a stationary desk and it’s too short or too tall, or your laptop is too low and your arms are not in the right place, or you can’t get that chair to the perfect level. Take a look below, we will review proper ergonomics and then tips on how to make it happen!
In a seated position:
Sit all the way back into a supportive chair, back resting against the chair back.
Position yourself close enough to the keyboard and mouse so that your upper arms line up with the side of your torso. This can be done by sliding the chair closer to the work surface and/or by pulling the keyboard and mouse closer to you.
Bend elbows 90 degrees. Forearms should be parallel to the floor.
Adjust chair height. Forearms should be level and aligned with the keyboard & mouse height.
Next, check your monitor height. Your screen(s) should be roughly arm's length away from you and roughly at eye level. If you wear corrective lenses, it may be slightly lower. If you have more than one monitor, position both at the same height and close together to reduce repetitive neck motion.
Once this is done, you may want to make sure that you have appropriate lighting and have eliminated any glare which can cause eye strain.
For proper standing ergonomic setup:
Follow sitting position steps 2 through 6.
Stand with knees unlocked and equal weight on both legs.
How to Achieve it!
It will take time and effort to make proper ergonomics happen: In the video above, we used yoga blocks for foot placement, a blanket on the chair, a desk converter to raise the laptop up, a detachable key board and mouse, and a sit/stand desk. Here are a few tips to get you started:
Using a laptop: A detachable keyboard and mouse are a must when working on a laptop. Pairing these with a laptop stand, will help you keep the laptop at eye level and keyboard/mouse at arm level. This will relieve strain on the shoulder, neck, upper back and eyes.
At a static desk (a desk that does not change height): use books, yoga blocks or a box to adjust the level of the computer screen. There are desk converter (featured in the video above) which allow you to move the computer screen up and down more easily.
At a sit/stand desks (a desk that changes height): These are popular but need to be used sparingly. Just like you shouldn’t sit all day, you also shouldn’t stand all day. It should be about a 1:1 ratio (that’s about 30 minutes standing an hour). It’s also important to stand evening, putting both feet flat on the ground. If you find yourself locking your knees, leaning on one hip, or crossing one foot over the other, sit down for a while.
Get creative! Look around your house and find things that will work to raise your computer up, help you sit higher in your chair or help you firmly plant both feet on a flat surface. A cardboard box, a blanket, old textbooks, etc. You don’t need to spend a lot of money to achieve better ergonomics.