Workstation Ergonomics: How to Set Up a Healthy Desk


By now, you know that poor office posture can lead to repetitive stress injuries and overall health issues. But you might still be wondering how exactly to correct the problem. Here, you’ll find a handy guide to help you adjust your way to workplace health.

Bends

When adjusting your monitor, chair and desk, the right angle in your best friend. For example, your knees should be bent at ninety degrees, with your thighs resting comfortably and your feet planted on the floor.

The right angle is also what you’re aiming for with mouse and keyboard adjustment. Your upper arms should rest comfortably at your sides, with your elbows bending at ninety degrees. From there, your forearms rest on the desk, never over-reaching for the mouse or keyboard. If in order to reach your keyboard, you need to move your upper arm away from your side, it’s too far. Bring the keyboard and mouse closer.

hand-wrist-posture

The final right angle to look for is in your torso. When you sit, do your hips stack directly under your shoulders and neck? If you’re slouching or leaning forward, the chair could be to blame. Look for something that supports your low and upper back. That way, you can lean comfortably into your chair while maintaining an upright posture.

Heights

To get started, your chair height should be equal to the length of your calves, allowing your knees to bend at ninety degrees.

The height of your desk should allow your arms to access the mouse and keyboard at a ninety degree angle whether sitting or standing, so what does that look like?

For a sitting desk, look for something with a height around your pelvic region.

sitting-posture

For a standing desk, you’ll want something that tops out around your naval.

sit-stand-setup

Monitor height is a crucial part of our muscular well-being, but so many people get it wrong. The top of your screen should align with your mouth area, and angle upward at about 30 to 40 degrees. This will allow your neck to stay upright, with your chin slightly tucked.

A proper monitor can be especially tricky to visualize, since it’s such a far-cry from how most of us use our computers. For a great visual aid and measurements customized to your body type, check out Computing Comfort.

Why are ergonomics important at the workplace?


You’ve heard about the benefits of an ergonomic workstation. But you might have asked yourself, what exactly does that mean.

Ergonomics is a design-oriented science. An ergonomic object — be it a keyboard or chair — is easy to use and promotes efficiency. By definition, an ergonomic workstation is crafted with intention, combining all elements to most benefit its user.

How important is an ergonomic workspace?

If your workstation is poorly suited to you and your needs, it can cause undue stress on your body and mind. Because we spend so much time at work, this repetitive stress can lead to injury and illness. An ergonomic workspace prevents the stress that can lead to longterm health issues.

Because every body is unique, you must adjust your ergonomic equipment to get proper support. This takes some effort, but the people over at CNET have you covered with a comprehensive guide. In just a few minutes, you can set up a workspace that promotes better posture, blood flow and productivity.

Ergonomics at the workplace

The Benefits of Computer Ergonomics


Have you ever thought about how much time you spend sitting at the computer? In today’s workplace, we often sit at our workstation for eight hours a day, five days a week. Little things like typing, slouching or neck turning can add up over time, and if your workstation isn’t ergonomically optimized, you might be wind up with a repetitive stress injury.

Repetitive stress injuries (RSIs) are caused by the minute movements that we perform over and over again. How can you prevent them? Simple: invest in an ergonomic workstation. By reducing strenuous movements throughout the day, you can improve your posture, your productivity and your energy. In fact, when a workstation is ergonomic, studies show that employees report a 20-40% increase in overall productivity.

It’s never too late to change your workstation and better your posture. Here are two simple changes to make your computer more ergonomic:

  • Adjust your monitor position. Is your monitor sitting at the proper height? If not, you’re probably slouching and straining to see the screen. This can lead to poor posture, as well as pain in the neck, back and shoulders. To adjust your monitor, consider a single- or dual-arm monitor adjustor, like a 3M™Easy Adjust Monitor Arm. If you use a laptop of tablet, consider a Fellowes I-Spire Series™ Lift.
  • Add a privacy filter. Privacy filters don’t just keep unwanted eyes off your screen; they make sure you’re looking at it head-on. By applying a privacy filter to your screen, you will instantly know if you are sitting askew of your workstation. A filter will remind you to adjust your chair and your neck, preventing neck tension or a more serious RSI. Consider a 3M™ Widescreen or Laptop Privacy Filter to get the job done.

Learn more about what you can do to make your workstation more ergonomic using the image below:

Computer Ergonomics