/sc-assets/prd/practices/d85d2354-fcd3-426f-86bb-24542145520c/Screenshot 2023-09-05 at 5.54.52 PM.png)
Work Posture and Ergonomics
Poor workstation design can cause eyestrain, headache, strain and inflammation of muscles, joints and tendons in the wrists, hands, neck, back, arms and legs.
• For deskwork, adjust chair height so that your arms are supported at elbow level and not propped up high and feet are flat on the floor. Use a chair or a pillow that supports the low back.
• Adjust work area so that minimal twisting/turning is required to do tasks greater than 1-2 minutes.
• If frequent telephone use, use a headset. Avoid shoulder/neck propping of the telephone.
Establish good computer use habits.
• Position computer screen at a comfortable level so that normal, untiring head posture can be maintained. (Get your eyes checked. Bifocals can be a dilemma, also).
• Position keyboard at lap level so that your arms are hanging comfortably at your sides. Use a wrist support for typing.
• Use a mouse pad with a wrist support.
• Flex and extend hands frequently to stretch arm muscles.
• Take frequent breaks when engaged in any clerical or reading activity (1-2 minutes every 20- 30 minutes). Getting up and walking around repositions your head in a natural position, relaxing neck and shoulder muscles and restoring good blood flow.
Consult a desk ergonomics expert when setting up your desk, selecting a chair and positioning your computer keyboard and mouse.
Key elements of an ergonomic workstation include:
• A well-designed chair that provides good mid and lower back support and has a backrest and seat that are independently adjustable. A reclining seat back and seat pan, which can be adjusted to varying angles, will allow you to control the degree of pressure on your thighs and back.
• An adjustable bi-bevel terminal table that allows the keyboard and screen height to be independently adjusted. To reduced neck strain, screen height should be adjusted so that the top of screen is at approximately eye level. Keyboard height should be adjusted so that the forearms and wrist can be roughly parallel to the floor.
• A padded and detachable wrist rest to assist in maintaining your wrists and hands in a straight, or "neutral", position while keying.
• A copy holder adjustable in angle and height, and placed near the screen, to reduce awkward movements of the head and minimize the need for the eyes to adjust to different distances.
• A thin detachable keyboard that can be moved close to or away from the screen. The top surface of the "home row" of keys should be no higher than 2.5 inches above the work surface to avoid hand and wrist difficulties.
• Adequate knee clearance under the desk to allow free movement; thin table tops are best.
• A foot rest to relieve seat pressure on the thighs of shorter operators.
• Rest breaks to allow the opportunity for movement. Sitting still, in any position, for long periods of times is stressful on the body.