Have you ever sat at your work desk and felt knee, bottom, back, neck, shoulder, or wrist pain? Have you considered looking at how your equipment and furniture set up might possibly be causing the excess pain? Lets consider your workplace ergonomics and become more aware of how your body feels. Here is a quick exercise to evaluate and improve your work desk set up in five easy steps.
1) Adjust seat chair height to make sure shoulders are relaxed, elbows are close to the body at an open angle (90-110), and wrists in a straight neutral position. Feet should be flat on the floor, with hips and knees at 90 degrees or slightly open angles, with thighs parallel to floor, and having adequate leg room under your workstation.(If your feet are dangling, and you do not have an adjustbale desk consider adding a foot rest to bring the floor to you. )
2) Adjust the backrest to position the body at an open angle (90-110) at the hip. Adjust the chair's lumbar support to fit the curve of your lower back. Adjust Armrest height so you can lightly rest your forearms. Adjust seat pan depth so that your body is against the backrest leaving a 1-3 inch gap between the front of the seat pan and the back of your legs.
3) Keeping the neck in neutral position, center the monitor in front of your body and place it arms length away. Adjust monitor height so that the top edge of the screen is at, or slightly below eye level. There should be no glare, and little movement required to view the monitors. (If you have two monitors, they should be the same height)
4) Place keyboard and mouse same height. You don't want to over or under extend when typing or using a mouse; keep your wrist in a straight or neutral position. (preferred to keep thumbs in an up position) With forearms parallel to the floor, be careful not to plant your wrist when typing.
5) Other things to consider:
- Use speakerphone mode, or a hands-free device, like a headset when talking; Avoid typing on your smartphone more than 10 min at a time, and use your fingers rather than using your thumbs to type.
- To promote blood flow and healing its important to change positions at least every 2 hours from sitting to standing.
- Add at least 2 hours of standing in your day (maybe while using the phone). Avoid remaining in a static position for >15 min at a time when standing, frequently shift your weight from one side to the next.
What changes have you found most helpful?
***Picture source: Progressive Care
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