Checklist for Proper Desk Ergonomics
With many of us getting back into the office and working from a desk for most of the day, it’s important to understand proper desk ergonomics to prevent neck and back pain. Follow this checklist to ensure that you are comfortable while you work:
- Place the monitor directly in front of you and position the top of the screen at eye level and about an arm’s length away
- Maintain a proper posture having a 90 degree or greater angle at the hip and knees while the feet are supported by the floor or foot rest
- Sit with head and neck in upright position, even while on the telephone (use a headset when possible), keep shoulder relaxed and elbows close to the body
- Select a chair that while seated against the backrest, allows clearance behind the knees. Use the backrest of the chair to provide full support particularly for the lower back
- Adjust the height of the chair to provide full support particularly for the lower back
- Tilt or swivel the monitor screen to eliminate reflections on the screen or add an anti-glare filter
- Reduce glare on work surfaces by decreasing overhead lighting and using window shades effectively
- Use a document holder to place source documents as close to the computer screen as possible and at the same height and distance. Place the mouse and other input devices next to the keyboard
- Allow ample clearance to move knees and legs under the keyboard support
- Lumbar support pillow
- Try not to cross legs and keep hips square
If you have any other questions about how to set up your desk ergonomically, please book an appointment here!