Many of us have a workstation either at home and or work. Covid has pushed many people home for work, and workstations on dining room tables have been hurting us. This blog post gives you some practical tips for a sitting and a standing workstation. You can perform a mini self-ergonomics assessment!

 Tips From Janelle for an ergonomic workstation in a seated position

1.      Use an adjustable chair with a tilting back that can accommodate your size. Lumbar spine supported.

2.      Top of the monitor casing 2-3” above eye level. Or the top line of the screen should be at or below eye level.

3.      Use a no glare screen, or anti-glare filter.  The screen should not face a window

4.      Sit arm’s length from the monitor and keep your head over your spine (don’t let it jut out in front of you)

5.      Feet should be flat on the floor or on a stable footrest.  Thighs parallel to the floor or knees slightly lower than the hips (90-110 degrees at the hips)

6.      Use a document holder, preferably at the same height and distance away as the computer screen

7.      Wrists should be flat and straight and parallel to the floor (use a wrist pad, it helps!) and a mouse with a built-in wrist pad

8.      Arms and elbows should allow the shoulders to remain down verses elevated and tensing the neck, resting on armrest with the arms close to the sides of the body

9.      Center the monitor and keyboard in front of you. Have enough space on the desk to have other items you use frequently within 16 inches of you

10.  Use a negative tilt keyboard tray, and have it on a stable surface (no bounce)

11.  Take microbreaks!  (please refer to my April 4th, 2022 blog post on Microbreaks!)

Next Monday I will go over some tips on how to create a more ergonomic workstation in standing. Please note you can apply these tips to school desk situations as many kids and college age people are taking more classes online and in poorly set up workstations.