Ergonomics is the science of creating a workspace that fits your body and is safe and comfortable. With so many people working from home these days, whether it’s full time or part time, it’s important to know what to do. These six (6) do-it-yourself ergonomic ideas will help prevent computer pain such as carpal tunnel syndrome and neck and shoulder strain.
back to back
Place your sacrum (lower back) firmly against the backrest. This will naturally align your spine, helping you maintain the S-curve. Adjust your chair so your torso and thighs are in the 95- to 120-degree angle range. This open stance position helps circulation throughout the body. Place your feet flat on the floor or on a footrest. Don’t let it hang or rest on the bottom of your chair.
Snap the keyboard up or down and straight
When typing and mousing, keep your elbows at your sides with your forearms parallel to the floor. Keep your elbow angle between 95 and 120 degrees and your shoulders relaxed. Adjust the height of the keyboard and armrests so your shoulders are relaxed. If you have no way to adjust the height of the keyboard, raise or lower your chair and remember to use a footrest if your feet are dangling in the air.
stop shoulder reach
Reaching can cause shoulder strain, so organize your desk items by keeping all frequently used items close by. This includes placing the mouse next to the keyboard instead of several inches away or on another level.
Prevent Torso Twist
If your monitor is to one side, you will be turning your neck and body to see the screen. Instead, place your keyboard and monitor directly in front of you. Uncross your legs or you’ll reach the keyboard and reduce circulation.
Clock monitor height
Your line of sight should be level with the top of the monitor’s viewing screen. Your line of sight is the straight horizontal line from your eyes to the screen. Since your eyes naturally look 15 to 20 degrees below this line, this guide will place the work you see the most in the area your eyes naturally see. If your monitor is sitting on the CPU, it may be too tall and you’ll bend your neck backwards. If it’s too low, you may be bending your neck forward.
Avoid neck pain
Placing your phone at the “ear and shoulder joint” can strain your neck and create wrist, shoulder and arm pain. Only use your speaker phone if you’re not disturbing your neighbors and the person on the other end doesn’t care. Added bonus: use a headset and you’ll get more work done because both hands are free.
Copyright 2006 Wendy Young
