Are you experiencing pain sitting at your computer? Maybe it’s your back that aches after a day at the office. Maybe your elbows, wrists, and shoulders are throbbing. Maybe your hips hurt. A proper ergonomic set-up can alleviate a lot of that pain!
Ergonomics is personal. What works for you may not work for someone else. Experiment until you find a pain-free set-up. Here are some hints to help you find the best possible position for computer, chair, and body.
- Don’t settle! Ask for a different desk or chair that may be more comfortable. Try swapping workstations with a coworker who is also experiencing pain — you may find each other’s set up more appropriate.
- Don’t place your computer monitor above your head. You want your monitor to be level with your head so you don’t have to crane your neck.
- Do remember to take breaks throughout the day. Sitting too long without moving can lead to deep vein thrombosis and other painful problems. Try to give yourself a few minutes to stretch and move around every hour if possible.
- Do use a keyboard tray or some way to set the height and angle of your keyboard comfortably.
- Do use arm rests and a lumbar support on your chair.
- Do let your arms hang naturally from the shoulders. Rest your lower arms on the arm rests parallel (or slightly below parallel) to the floor.
- Don’t over-extend your wrists or any other joints. Just because they CAN flex that far doesn’t mean they should be in that position for extended periods of time. Try to keep your wrists straight.
- Don’t let your feet dangle! Adjust the height of your chair so your feet can hit the floor.
- Do move your feet often. Every little movement helps combat deep vein thrombosis and other painful problems.
- Do try to find a chair that has a high enough back to support your shoulder blades and upper back.
- Don’t feel like you have to keep your back ramrod straight. Leaning back slightly can open up the hips and ease pressure on the pelvis.