Computers have rapidly changed the modern workplace bringing along with it a new science called Ergonomics. Ergonomics is the study of making a workplace fit a persons needs in order to increase efficiency, productivity, and reduce discomfort. Here at Peterson Physical Therapy we came up with some tips on how to make your workstation work for you!
Tips for an Ergonomic Workstation Setup:
- First, if you have a desk and chair that is specifically designed to be used for a workstation, great! If not, you can get by with a dining table, chair, and some cushions.
- Although it can be comfortable for short periods of time, we don’t recommend laying in bed or sitting on your couch to work on your laptop. This can lead to more strain on certain parts of the body if done repeatedly.
- If you have an adjustable chair, adjust the height so that you are sitting with your forearms comfortably on the table or level with your keyboard. Elbows should be bent to 90 degrees. If your chair is not adjustable you can use a firm cushion or a foam pad to change your height.
- Make sure your feet are flat on the floor. You can use a block or something to act as a footrest if you can’t reach the floor.
- Try to sit with your hips and knees both at 90-degree angles.
- Make sure your back is well supported by the backrest. Consider using a small cushion behind your lower back to help maintain your natural lumbar curve. Not everyone needs this!
- Ensure that your monitor or laptop are positioned such that most of the screen is at eye level or that the screen is angled in a way such that you don’t have to bend your neck down all the time.
- When you are using your keyboard/mouse for long periods of time, make sure that your wrists stay neutral.
- Finally, remember that no single position is PERFECT. Even if you set yourself up as recommended you may still get sore or painful if you stay this way for long periods of time. We recommend that you stand up or walk around every half hour for 1-2 minutes.
Here’s a video about Ergonomics to put it all into perspective!
Check out our post from last week on Ergonomics and Body Mechanics as well as our other posts on Lower Back Pain for more tips to alleviate pain and discomfort. We will also be posting some videos on Body Mechanics in the next couple weeks so keep an eye out!
References
PT & Me. (2021, June 9). The Ergonomic Workstation. PT & Me. Retrieved January 4, 2022, from https://ptandme.com/the-ergonomic-workstation/
As a PT, ergonomic is really beneficial.