How to Set Up an Ergonomic Workstation or Office

For anyone who spends a large amount of their day working with computers, knowing how to set up and ergonomic workstation or office is absolutely necessary to prevent health complications. While it can help to invest money in ergonomic office equipment, you can also alter your workstation or office to be ergonomic without spending much or any money.

Difficulty: Moderately Easy

Instructions

1. Keep mind of your posture. No matter how much money you spend on ergonomic office equipment, it will have little effect if you have poor posture when using the computer. Keep your your back straight, your shoulders squared but relaxed, your neck slightly inward, your feet on the floor, and your arms parallel to one another. Lean back slightly and keep your lower arms on the top of chair rests (unless they are too high or too wide). You should not be slouching our slumping, craning your neck outward or twisting your body in any way when using the computer.

2. Place a cushion before your keyboard and mouse. You can use a rolled up/folded towel if you do not want to spend any money, but it's best to buy, in the very least, a cheap gel pad for your keyboard and mouse. This will keep your hands from bending in an uncomfortable position, therefore preventing carpal tunnel syndome. Make sure the bottoms of your palms, not your wrists, are directly resting on the cushion.

3. Keep the wrists straight when typing, and make sure your elbows are in close to your body. If you have a keyboard tray, use it. Keep the mouse situated next to the keyboard, with enough space to move the mouse back and forth smoothly. Naturally, if you can, purchase an ergonomic keyboard and mouse.

4. Align your monitor so that it is just below eye level. Craning your neck too far up or down to view your monitor will cause neck, shoulder and back problems. Keep the monitor positioned relatively distant from your face. Change the display settings so that the refresh rate is 70 or above.

5. Place a rolled up towel behind the area in which your spine curves, if your chair is not ergonomic and is without lumbar support.

6. Use a footrest if you are very short or if your desk workspace is relatively high, making it so that your feet do not touch the ground. Do not use the edge of a trash can or a box as a footrest, as these can cut off circulation in your feet.

7. Wear a hands-free head set if you are required to use the phone for prolonged periods of time. Do not use your shoulder and head to hold the phone receiver in place when speaking.

8. Reposition yourself in your chair every so often. Don't sit stiff or rigid. Take breaks every hour by standing up, stretching, and walking around for a minute or so. Look away from your monitor every 15 minutes and allow your eyes to settle on a distant object (not a bright light) so as to relieve your eyes.