An ergonomic office chair and an adjustable keyboard tray are the
building blocks of an ergonomic workstation. Does your chair fit? Is
your keyboard properly placed? If not, you might consider replacing
them, or augmenting them with supplemental items like a footrest,
monitor arm, and mouse
tray. Monitor placement and workplace lighting
are also important. Use the following guidelines to evaluate your
workstation.
 Your Chair
First, adjust the height of the seat so that the work surface is elbow
high. Place feet on the floor. Thighs should be parallel to floor, with
the backs of the knees slightly higher than the seat, or knees level
with your hips. If your chair doesn't allow for this, you might consider
a footrest. An apple should fit between the back of your calf and the
front of the seat edge. Armrests should support both forearms and slide
under work surfaces when not in use. The backrest should push your lower
back forward slightly and the seat of your chair should have a rounded,
"waterfall" edge. If your seat doesn't meet these criteria,
maybe you need an ergonomic office chair!
Your Keyboard & Mouse
To avoid carpal tunnel syndrome, tendonitis, and plain old fatigue,
forearms, wrists and hands should be straight and parallel to the floor.
The keyboard should be close enough so you don't have to reach for it.
If you have your keyboard on your desk, we highly recommend moving it
onto a keyboard tray, to bring your forearms parallel with the floor.
Same for the mouse. You shouldn't have to reach up or too far to the
side. A mouse tray works wonders.
Your Monitor
Reach out and touch your monitor. Ideally, you will graze the monitor
with your fingertips. Then,  close your eyes and relax. Where you first
gaze when you open your eyes is the place to put the center of your
screen. Usually, the top border of your monitor screen will be level
with your eyes. A monitor arm is indispensable for positioning your
monitor.
Your Lighting
Adjust your shades, or reposition your entire workstation, to avoid the
reflection of light on your computer monitor screen. Even a slight glare
can cause eye tension and twisting in the neck and back as you try to
view the monitor from another less painful angle. If you have less than
complete control over the lighting in your office, consider an
anti-glare screen.
|
