Last week I saw a patient, whose complaints included severe headaches, dizzy spells, and sporadic attacks of slurred speach. Not much was wrong with him, but he mentioned working behind his computer for long hours. Check of his workstation revealed lapses in ergonomic setup. So we configured his screen, desk, and chair correctly and after some light muscle treatment his migraine, blurred vision, and slurred speech were gone.
Thinking how many of you work and supervise your kids’study from home these days, I put together some main points for correct workstation setup.
Chair:
Adjust the chair’s backrest height, either up or down, to support the lumbar curve (small) of your back. To find your lumbar curve, hold your arms behind your back and comfortably clasp the opposite forearm near the elbow.
When sitting at the computer, ensure your back is straight with your bottom at the back of the seat and the seat does not touch the back of your knees.
Feet need to be flat on the floor, if they are not – obtain a footrest .
Desk:
Make sure the desk can accommodate all equipment and material that is required for the tasks. Ensure that desktop is high enough to allow your legs to fit underneath comfortably .
Keyboard and Mouse:
Position your keyboard so that it is in direct alignment with the screen.
Ensure that your mouse is placed on a mouse pad, and that the mouse pad and mouse are positioned as close to your keyboard as possible when in use.
Your hands and wrists should be level with your elbows and the “A” “S” “D” “F”” keys on the key board.
Computer:
Face your computer head on – you should not have to twist to see the screen or use the keyboard.
Ensure that the keyboard is flat to avoid typing on an angle.
Monitor:
Adjust (tilt) the monitor so that it is approximately one arms length from your face and that your eyes are level with the centre of the screen.
Position the screen to minimise the glare and harsh reflections.
Check if the surface of the screen is clean.
Adjust brightness and contrast to maximum comfort.
Keyboard:
Keep your keyboard close enough so you don’t lean forward to type.
Mouse:
Your elbow should stay at a 90-degree angle (right angle) when using your mouse.
Document Holder:
Should you require a document holder, ensure that it is positioned at the same viewing distance as the screen.
Footrest:
Should you require a footrest, ensure that it is stable, it is movable, and angled so that it can support both feet and it has a non-skid surface.
Exercise Breaks:
If using the key board continuously, please ensure that you take a 5 minute break every 30 minutes. Ensure that this break includes arising from your chair and moving away from your desk.