Sitting at a desk from 9-to-5 wouldn’t be the reason for any kind of physical pain… would it? If you’ve been experiencing a strain in your legs, wrists or neck, it could be the way you sit at work.
Rob Neighbors, CEIS and Ergonomics Consultant with ATI Worksite Solutions, demonstrates some quick tips on office ergonomics. Ergonomics studies the relationship between workers and their environment, especially the equipment they use. Something as simple as an adjustment of your chair, keyboard, or monitor could be a way to prevent future pain from occurring.
Video Description:
Posture:
*Look and see where your feet are located, if your chair is too high, lower it so your feet can be flat on the floor.
*If your feet are tucked under the casters, your chair is too low. Raise your chair to have that basis of support.
*Having your knees at a 90 degree position indicates that you’re in the proper position.
Shoulders and Elbows:
*Your elbow should be relaxed at a 90 degree angle.
*Raise or lower your chair to make sure your forearms are level with the desk.
*Bring your keyboard closer if it’s too far away.
*Have your mouse close to your keyboard, so you won’t have to reach to the side.
Wrists:
*Make sure your wrists are in a neutral position, where they’re nice and flat, and not extended.
*Adjust the pegs of your keyboard to make sure your wrists are neutral.
Neck:
*Keep your shoulders back, your head is up, and not leaning forward.
*Have your monitor at arms length from yourself, to prevent neck strain.