How to Set up an Ergonomic Desk/workstation

If you spend a lot of time at your computer your desk/workstation should be set up ergonomically. Ergonomics is defined by the Encarta ® World English Dictionary © & (P) 1998-2005 dictionary as “ designed for ease of use: designed for maximum comfort, efficiency, safety, and ease of use, especially in the workplace”.

Difficulty: Easy

Instructions

Things You'll Need:

• Desk/Table
• Adjustable Chair
• Foot rest
• Wrist support/towel

1. Position the computer screen away from bright sources of light . Don’t put the screen against a window (this leave you facing the window). If you need to look out at the window swivel your chair or look over your shoulder.

2. NO bright reflections on your screen. Tilt the screen to eliminate it or get a glare guard.

3. Relax your shoulders. Sit back in your chair. Your elbows should be at a 90 - 110 degrees when typing. Keep the keyboard in front of you and develop a relaxed typing position. Center your hands over the alpha keys of the keyboard. This is the best position for your right wrist. Have some form of wrist support either foam or gel or even a rolled hand towel works. This is to protect your wrist from being at an akward angle or making contact with the hard edge of the desk. Don’t reach for your mouse and keep your wrist in a neutral position.

4. Don’t hold the phone handset with your shoulder and neck. You are just asking for shoulder and neck pain. Hold the handset with your hand or use a headset or speaker phone (if your office is private).

5. Ensure that you have plenty of room for your feet. Don’t dangle your feet, get a foot rest of some kind or your feet are flat on the floor. Make adjustments to your chair so that no pressure is on the back of your legs. Use the knobs and levers on you adjustable chair, they are there for a reason. Don’t rest your feet on the “star” base of your chair. I know, I catch myself doing it, too.

6. MOVE! Get up from the computer and move around after 15 - 30 minutes of straight typing. Take stretch breaks to relieve muscle tension.

7. Items that you use often should be kept close to you. Keep the phone close to the keyboard. Frequently used books should be moved close so that you don’t have to reach.

8. Don’t twist to type or answer the phone, file. Don’t reach and twist to get items kept in overhead storage, instead stand and reach instead.

Tips & Warnings

• I know it seems like a lot of steps but, believe me, you will be safer and happier with these simple changes. It is quicker to prevent strains and sprains than to recover from them.