Workplace Ergonomics
Why is proper alignment important?
● Sitting at a desk that doesn’t properly support your body will cause increased strain on the musculoskeletal system and can lead to injuries such as neck pain, back pain, or carpal tunnel.
● Good workplace ergonomics can help with improving productivity and focus as you will not be focused on the pain that may occur with poorly set up stations
● Office workers experience neck pain more than any other occupation
● Good workplace ergonomics can help with improving productivity and focus as you will not be focused on the pain that may occur with poorly set up stations
● Office workers experience neck pain more than any other occupation
Recommendations
1. Find a chair that is comfortable that provides lumbar support. You want to make sure the seat is not too deep to avoid pressure at the back of the knees.
2. Ears, shoulders, elbows, and hips should align vertically.
3. Elbows should be at a 90 degree angle when resting on home keys or mouse. You want to avoid reaching for the keyboard.
4. Chair height should be set so that when your feet are flat on the floor your knees are at a 90 degree angle. Can also use a foot rest if you are unable to reach the floor.
5. Computer monitor should be 20-30 in from your eyes and the top of the screen should be at eye level. If you work on a laptop, the best option is to prop the laptop on a stand and use a wireless keyboard and mouse.
6. Utilize a headset if you are frequently on the phone.
7. Sitting/Standing desks are preferred over stationary ones so that you are able to change body positions frequently throughout the day.
8. Arm rests should be below elbow height. They are for resting not working. Consider removing them if your tendency is to lean onto them.
Physical Therapy
Your physical therapist can help you improve posture through strengthening and stretching activities to help promote a better sitting position for working.