Workstation Comfort Tips and Tricks

Increase comfort & productivity with these workstation tips

The amount of time the average person spends at a computer workstation is constantly increasing.  Therefore, we must be acutely aware of how our workstation set-up is affecting our bodies.  Your comfort and productivity depends on the ergonomics of your workstation.

Dangers

Anyone spending a significant amount of time working in front of a computer is at risk of developing Repetitive Strain Injury (RSI), Carpel Tunnel Syndrome (CTS), and back pain.  The height and angle of your display screen, and the placement of your keyboard and mouse should be monitored by regular workstation assessments.

Self-assessment

Before trying to reconfigure your workstation, you must first assess what your needs are.  Ask yourself the following questions:

For how long will the computer be used?  Needless to say, the longer the computer workstation is being used, the more important it is that you set up an ergonomically sound space.  If the station is used for less than one hour per day, the need for serious reconfiguring is minimal; if it is being used for more than this amount of time, though, it is a good idea to begin your reassessment.

Who will be using the computer?  If multiple people will be at the workstation, a chair with an adjustable height lever and a recline option may be needed.  Studies show that the optimal position for sitting and working is not an upright 90 degrees, but a slightly reclined position.  Also, make sure your chair provides lumbar support for all users.

What type of computer is being used?  Desktop computers are much more adjustable than laptops.  If you do use a laptop, you may want to consider purchasing an external monitor, external keyboard, and a docking station.

Where is your monitor?  The height, angle, and distance of the display screen will affect neck strain.  You should be able to look straight ahead at your monitor, not angling your neck up or down to see it.  Looking straight ahead, your eyes should be in line with a point about 2 or 3 inches below the top of the monitor case. 

The center of the screen should be 17 or 18 degrees below this imaginary horizontal line.  The monitor should be about an arm's length away from your eyes.  This allows the screen to seen without significant head movement.

Where's your mouse?  The mouse should be placed on a surface that allows you to keep your upper arm relaxed and as close you your body as possible.  Your wrist should be in a comfortable and neutral position.

How's your posture?  Make sure your hands meet the keyboard in a flat and straight manner (not bent or angled right or left).  Check that your elbows are at an angle greater than 90 degrees.  Be sure that your chair is supporting your lower back.  Most importantly, make sure that you are comfortable.  If discomfort sets in within a half hour, reassess how your workstation is arranged.

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