Computer Desk Ergonomics

Asking yourself just a few question may help you determine if your computer workstation utilizes correct desk ergonomics.

1. Is the top of your monitor at, or just below, your eye level?
2. Are your head, neck and shoulders, in line with the rest of your torso?
3. Are your elbows well supported, and close to your body?
4. Do you have proper lumbar support for your lower back?
5. Are your wrists and hands in line with your forearm?
6. Do you hold your shoulders back, instead of turned forward?
7. Are your thighs and hips supported, and parallel to the floor?
8. Do your feet rest flat on the floor? If not, do they have adequate support from a footrest?
9. Can you easily access reference materials and equipment at your workstation?

These may sound like very basic concepts. Although OSHA, the Occupational Safety and Health Administration, doesn't think so - and they publish guidelines similar to these as their basis for good desk ergonomics.

You may also be interested in:
Office Chair Exercise, Posture Exercises, Sitting Posture, Typing Ergonomics

Importance of Ergonomics

In reality, most of us don't abide by proper desk ergonomics (or typing ergonomics!). What's so bad about that?

Not only can comfort, health and productivity suffer...

One of the primary reasons for back pain, whether it's upper back pain, middle, or lower back pain, is poor posture. And, since many of us spend innumerable hours at a computer workstation, what better place to slip into bad posture habits.

By maintaining what is referred to as neutral body position, whereby joints are naturally aligned, stress and strain on the muscles, tendons and joints is reduced, thus reducing the risk of developing a musculoskeletal disorder, MSD.

What are Good Computer Desk Ergonomics?

Although there are general guidelines for ergonomics in the workplace, work areas should be set up with consideration to an individual's needs. For instance, a taller person may require a slightly raised work surface, whereas a shorter person may need special seating accommodations.

That said there are general computer desk ergonomics to follow...

Monitor

• Place the monitor at a comfortable distance for viewing without causing eye strain, but no less than 20 inches from your face.
• In order to see the monitor screen your head and neck should only need to dip slightly.
• Position the monitor so that it will not be in an area receiving glare from interior or exterior lighting.
• Use a monitor that can tilt and pivot, which will allow you to fine-tune its position.

• To avoid turning your body when using your keyboard and mouse, align them in front of your monitor.
• The keyboard should be movable and tilt adjustable. However, there is disagreement as to whether a keyboard should be used with wrists in an angled position, or used in a natural position, as with a flat keyboard.
• Wrists should NOT be supported by a wrist rest while typing. Instead, the PALMS of the hands should rest on them, when not typing.

• The chair should be height adjustable allowing your feet to touch flat to the floor, with thighs parallel to the floor.
• The chair arms should be padded and height adjustable.
• The seat base should be well padded, although not soft, and be appropriately sized for the user.
• Adequate lumbar support should be built into the chair. If more is required, find a chair large enough to accommodate a lumbar support pillow or cushion.

• The desk height should allow you to keep your forearms parallel to the floor when typing.
• A desk should be large enough to accommodate reference materials and office equipment, arranged in such a way that you have easy access to them.
• The floor area under the desk should be clear and provide ample room for your legs.

• Lighting should be adequate through the use of overhead, floor or desktop lighting, but should not produce glare.
• Lighting should be adjustable for people requiring higher levels of brightness.

Telephone

• Place a phone within easy reach of the non-dominant hand, leaving the dominant hand free for writing and other tasks.
• Make use of a phone that has both headset and speaker phone capabilities.

Get creative with desk ergonomics...

Split Keyboard - Keyboards which divide the letter keys into halves are available in fixed angle and adjustable angle. These keyboards are intended to allow for a more natural positioning of the arms. Some adjustable angle keyboards allow for the halves to be physically separated.

Keyboard Mouse Tray, or Mouse Platform - A separate area for placement of the mouse and/or keyboard can be useful if the desktop is too high, or crowded, to hold them.

Sit Stand Workstation - Alternate between sitting or standing at a computer workstation that has an adjustable desk top, monitor stand, keyboard and mouse tray.

Footrest - If feet cannot comfortably rest flat on the floor an elevated surface may be useful. To help reduce stress on the lower back, footrests are also commonly used by people who suffer from back pain.

Trackball - Since trackballs are a stationary devise that use a small rolling ball to navigate the cursor on the screen, they can help minimize mouse related arm and shoulder pain.

Foot Operated Mouse - A mouse, operated by the feet, helps eliminate hand and arm pain caused by repetitive stress motion.

Screen Magnifier - For people with vision problems or those using a small screen, a screen magnifier placed directly in front of the monitor can enlarge the displayed image.

Document Holder - Rather than bending the head and neck to read reference materials, a document holder secures them in an easy to read position.

Monitor Riser - A monitor riser allows monitors to be placed at adjustable heights. They are great for a single user, or particularly helpful if multiple people share a computer workstation.

Lumbar Support Cushion - Additional lower back support can be provided through the use of varying size lumbar support pillows or cushions.

Telephone Headset - For long conversations headset can help avoid holding the arm, neck or shoulders in unnatural positions.

Wrist Rest - Placing the palm of the hand on gel-filled or rubber pads, when not using the mouse or keyboard, can help relieve strain to sensitive wrist areas.

Your boss may not be ready for this desk ergonomics tip, but you most likely are...

Break Timers - Ensure proper work pacing, and lower your risk of a musculoskeletal disorder, through the use of a break timer that will keep track of your keystrokes and computer usage and alert you when it's time to take a rest period.

The importance of desk ergonomics in reducing many garden-variety types of aches and pains, including back pain, hip pain, and neck and shoulder pain should not be overlooked. Take your time, look around, and see if your workstation passes the ergonomic test!