The way you sit at and arrange your desk can actually protect you from stress injuries. In fact, increasing your comfort by adopting the correct posture can also increase your productivity. Follow these guidelines for a healthy, productive and comfortable workspace or take our quick workstation assessment with Professor Ergo to assess your current workstation.
The key to attaining and maintaining a neutral posture at your desk is to use a posture manager to put yourself in the optimal, ergonomic seating position. A posture manager positions your keyboard and mouse lower and closer to you, allowing you to keep your forearms approximately parallel to the floor with your elbows at a 90°-110° angle. Your keyboard should be positioned so that it is flat or tilted away (negative slope).
It is also important to place your frequently used desk accessories within an arm’s reach on your desk in order to help you avoid over-reaching to get to the key items on your desk.
From Head To Toe - Here You Go
- Sit approximately 500mm to 850mm from your monitor.
- Position the top of the monitor screen at, or slightly below eye level.
- Use a document holder placed within an optimal viewing range (in-line with your monitor and keyboard) to properly position the document upright.
- Use a glare filter to reduce glare, brightness and reflection.
- Add a task light to illuminate documents and avoid shadows.
- Keep wrist straight in a neutral position using a wrist support
- Keep the bottom of the elbow even with the keyboard height, not below.
- Keep forearms approximately parallel to the floor.
- Use minimum force while striking keys.
- Keep your shoulders relaxed and in a neutral position as you type.
- Avoid cradling the phone between your shoulder and ear.
- Keep elbows close to your sides as you use the keyboard and mouse.
- Do not overextend your arm to reach the mouse. Keep the mouse as close to the keyboard as possible.
- Take a moment every so often to roll your shoulders up and back to alleviate tension.
Back and Legs
- Adjust your chair so your thighs are parallel to the floor.
- Sit back in the seat so that your lower back is supported firmly by the chair, a backrest, or a lower lumbar support.
- Place feet on a footrest to relieve "pull" on the lower back.
- Make sure to get up and stretch every hour.
Tips For Improving Your Working Environment
Use a temperature control footrest or backrest to help control the temperature in your work space.
Indoor Air Quality
Use an air purifier to remove the allergens and pollutants in your work space.
Avoid eating at your desk. Desktop surfaces can become breeding grounds for germs. Make sure you wipe down your desk regularly with surface cleaning products and use air dusters to remove debris from computer keyboards. If working from a tablet or smartphone use screen cleaning solutions to keep yourself protected from germs on the go. Also using office accessories with Microban® helps with antimicrobial protection.