Proper ergonomics reduce work-related musculoskeletal disorders.
Work-related musculoskeletal disorders (WMSDs) are muscle, nerve or tendon disorders acquired at work due to prolonged awkward postures, repetitive motions like gripping and pinching, fast paced and continuous work. WMSDs involving the neck, shoulders, elbows, wrists and fingers are commonly caused by computer use at a workstation that is not ergonomically correct (set up in a way that reduces strain and fatigue). The Occupational Safety & Health Administration provides guidelines for proper setup of a computer workstation.
Instructions
Sitting Posture
1. Choose an adjustable office chair that offers lumbar (low back) support. Sit all the way back in the chair and adjust the height of the seat back so the lumbar support is aligned with the area just above your buttocks.
2. Choose a chair without arm rests as they often prevent proper elbow positioning when sitting at your desk. If your chair has arm rests, make sure you can sit with your elbows bent to approximately 90 degrees without difficulty.
3. Choose a pivoting chair on wheels to allow you to change positions easily throughout your work day.
4. Sit with your hips and knees bent to 90 degrees. Rest your feet on the floor or use a foot stool if needed.
Desk Setup
5. Choose a desk of sufficient height to accommodate the arm rests of your chair to allow you to access the desktop items with minimal reaching.
6. Set up your computer monitor at eye-level, preferably straight in front of you. If needed, set it up on top of books or use a store-bought monitor stand.
7. Set up your computer keyboard straight in front of you. Adjust the height of your chair so that your shoulders are relaxed, elbows are bent to approximately 90 degrees and wrists are in a neutral (straight) position when typing.
8. Set up your document holder next to the computer monitor at eye level to minimize the movement required to look between the two.
9. Position your computer mouse next to the keyboard to minimize reaching. Consider using a wireless mouse for easier positioning.
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