Workplace Wellness: Creating a Proper Workspace
Our next topic in the workplace wellness series is creating a proper work station. Sitting at a desk with little mobility throughout the day, coupled with repetitive activities, can contribute to aches, pains, and eventual injuries. It is essential to ensure that your workspace is set up properly. This includes choosing the right chair, ensuring that your keyboard is in the right position and that your computer monitor is the right distance away. These may seem minor, but can make a major impact on keeping your body pain free.
Here are a few specific guidelines for your work station that we hope will help maximize your comfort and safety.
Your chair should have the following:
- Wheels (5 for better mobility)
- The ability to twist freely on its base
- Adjustable height
- Adjustable arm rests that will allow you to sit close to your desk
- Lumbar support
- Seat base that adjusts to a comfortable angle and allows you to sit up straight
The position of the keyboard is critical:
- The keyboard should be at a height that allows you to have your forearms slightly below a horizontal line—or your elbows at slightly more than a 90 degree angle.
- You should be able to slide your knees under the keyboard tray or desk.
- Avoid reaching for the keyboard by extending your arms or raising your shoulders.
- Try to avoid having the keyboard on top of your desk. That is too high for almost everyone—unless you can raise your seat. The elbow angle is the best test of keyboard position.
The position of your computer monitor is important:
- The monitor should be directly in front of you.
- The top of the monitor should be at your eye level, and at a distance where you can see it clearly without squinting, or leaning forward or backward.
- If you need glasses for reading, you may need to have a special pair for use at your computer to avoid tipping your head backward to see through bi-focals or other types of reading glasses.
Stay tuned for next week’s series which will feature some exercise videos you can do at your desk!
Already experiencing pain?
If you already experience pain or you would like assistance in setting up your workstation, Baudry Therapy Center can help. Call us today to make an appointment at 504.841.0150 or visit our website.
Source: APTA MoveForward