Ideal Work Station Ergonomics

Ideal Work Station Ergonomics

More and more I see patients with poor posture. Due to workstation ergonomics, text neck , or other electronic devices. Slouching, slumping, or bending forward are all factors relating to poor posture, which can lead to discomfort, fatigue, and backaches. Here are a few guidelines to help prevent neck and back pain at your work station.

Monitor

Most monitors are not adjustable on their own. Monitor stands can be used to adjust the monitor so the top one-third of the screen is positioned at or just below eye level. The distance that you want the monitor to be is 18 inches, or arm’s length away from where you’re sitting.  Finally angle the monitor 10-20 degrees to eliminate glare.

Wrists and Elbow Positions

Keep your wrists straight. They should be a natural extension of the forearm and not angled up or down. Elbows should be relaxed with lower arm (Elbow to Hand) opened to at least 100 degrees to upper arm (Shoulder to Elbow). If you find that your wrists and elbows aren’t in the proper position. Check your mouse and keyboard if they are in the right position.

Posture

Keep your shoulders back and back relaxed. Tense shoulder and back muscles will cause all sorts of musculoskeletal injuries. You want to be sitting up with your back at about a 100 degrees angle to your legs this will help you avoid slouching. Also adjust the back rest to accommodate your lumbar curve. This will displace the weight evenly through the spine. And promote disc health. In addition, sitting at the computer and looking at a screen all day is bad for you. So take at least five minute breaks away from the computer screen every half hour to hour. Take this time to stretch your shoulders, neck and low back. Stretches will be provide by your Chiropractor according to his treatment plan.

Keyboard And Chair Position.

The Keyboard needs to be flat at elbow level. Palms are in a resting position to support hands during resting periods. It is recommended that you have a 5 point swivel chair with wheels with adjustable seat height, and the front of the seat should not be pressing on the back of the knees. Also feet should be resting firmly on the floor; if feet are not supported by the floor use a footrest to compensate. Finally an adjustable height and angle document holder that’s in line with the front of the monitor.  This will help with neck and eye strain.

Dr. Elton Clemence practices at Family First Chiropractic and Wellness Located in Red Deer, Alberta, at 142 Erickson, www.family1stchiro.ca call 403-347-3261 to book an appointment with him today.