We exercise right, we eat healthily and then we go to work and sit in an injurious position for eight hours. Something’s not quite right. Here’s the solution.
Perhaps the most common position we find ourselves in is sitting at a computer, or working at a desk. The highly repetitive nature of a desk job predisposes it to a range of repetitive strain and overuse injuries.
The first thing to explore in correcting the ergonomics of this environment is the equipment we use, and how it is placed.
- The first two elements are the desk and the chair. The height of the chair should allow the feet to be flat on the floor, while the elbows are at the same height as the desk. The chair should have a lumbar support in the lower back to help maintain neutral spine.
- The next component to adjust is the computer hardware, the keyboard, screen and mouse. The keyboard should sit at the front edge of the desk, so the wrists cannot rest on anything when typing and the mouse should be positioned next to the keyboard.
- The screen should be an arm’s length away with fingers extended, with the task bar with the file, edit and view options at eye level.
- The phone should be located within easy reach and should not require bending to reach it. If you need to talk on the phone and type at the same time, a headset should be used so you don’t have to cradle the phone between your head and shoulder.
- If you are copying something onto the computer, from a book, or a hard copy of text, the document should be placed in a document holder between the keyboard and the screen, not to the side. This will prevent excessive twisting of the neck.
Overall, the posture at a computer is similar to that for standing. With the ears, shoulders, elbows and hips in line and the knees and ankles in line.
If a laptop is used, a laptop holder should be utilised to elevate the screen to the correct level, and an external keyboard and mouse will allow the other ergonomic positions to be correct. A laptop backpack should be used rather than a bag with a shoulder strap to transport your laptop.
Take the time to modify your environment. The really great news about correcting ergonomics is that, often, you will only need to set up the correct ergonomics once, and the benefits will continue every time you are in this environment.
