Millions of Americans work in front of computers for some or all of their work days. Sitting in one position for long periods of time can often result in discomfort or pain to the neck, back, wrists, fingers, and/or eyes if the workstation is not properly set up. An improperly configured workstation can also result in loss of productivity and general fatigue. Proper workstation set-up—including good posture and equipment arrangement—can help you stay comfortable and injury-free at work. Next time you are at your workstation, take a few minutes to review the following steps to see whether it is arranged for optimal comfort and support.
Step 1 – Adjust Your Chair
- Seat Height – Adjust height with both feet on the floor and thighs parallel to the floor (hips at the same level or slightly higher than knees). If the seat cannot be lowered (for example, it would make the keyboard or monitor too high), use a footrest to provide stable support and prevent feet from dangling.
- Armrest – Adjust armrest so elbows are at 90 degrees, shoulders are relaxed, wrists are held straight when typing, and forearms are parallel to the floor.
- Backrest – Support your lower back. Make sure you are able to fully sit back in the chair to utilize the backrest.
Step 2 – Adjust Your Keyboard & Mouse
- Keyboard – Adjust tilt to keep wrists straight and forearms parallel to the floor.
- Mouse – Place close to and on the same level as the keyboard. To reduce wrist motion, increase mouse speed/acceleration in your computer settings.
Step 3 – Adjust Your Monitor
- Position – Place the monitor directly in front of the body, within an arm’s length away.
- Monitor Height – Adjust height so the top line of the screen is at or just below eye level.
- Documents – If you are typing from a source document, use a document holder that is placed at the same distance as the screen.
Step 4 – Check Your Posture
- Sit up straight or recline slightly, but do not lean forward.
- Do not cross your legs, and avoid straining your neck forward.
Step 5 – Stretch & Refocus
- Take a 1-3 minute stretch break every 30 minutes to 1 hour.
- Look away from the screen or close your eyes briefly. Practice deep breathing to relax your muscles and refocus your mind.
If you have further questions on Office Ergonomics, please contact you Acadia Loss Control Representative. If you are not a current Acadia Insurance customer, please contact your local independent insurance agent for information or to obtain a quote.