Krista Bugden

Krista Bugden worked as a Rehab Exercise Expert at a physiotherapist clinic in Ottawa, Canada for 4 years.

Updated: Aug 5, 2020

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ergonomic workspace with adjustable desk

Based on a 2017 report prepared by the US Bureau of Labor Statistics detailing the number of cases for musculoskeletal disorders, close to 300,000 cases were recorded from private business and government workplaces combined. All of which entailed a number of days off work estimated to last anywhere from a few days to a few months, depending on the severity.

Among the reportable diseases are carpal tunnel syndrome, epicondylitis, hernia, and other injuries related to torn ligaments and connective tissues. Many of the injuries reported can be easily prevented by implementing computer ergonomics for each computer station.

How can you set up an ergonomic computer desk to help lessen your risks for injuries caused by unnecessary, prolonged and repeated pressure on the same parts of your body?

Building an Ergonomic Computer Setup

An ergonomic office setup can be achieved. The first requirement is to learn some of the basics of computer workstation ergonomics. While a standing desk chair may be necessary, buying a new office table may not be the only thing you’ll need. Standing Desk Guides prepared 7 tips you can follow to build an ergonomic working station:

Invest In Adjustable Computer Desk

To create an ergonomic computer desk setup, it is imperative that your equipment can be rested on a desk that allows you to make adjustments to the height and distance of your keyboard, monitor and mouse. Modern desks can now also be adjusted for sitting and for standing positions. Without an adjustable ergo computer workstation, it will be quite hard to implement the tips below.

Get An Adjustable Ergonomic Office Chair

An ergonomic computer setup also requires investing in an ergonomic chair. Here are some of the things you want to be looking for when shopping for a chair:

It must have back support that is shaped to accommodate proper posture while seated.
It must allow for both declined and reclined seating to help you shift your weight while seated.
Adjustable armrests that you can raise or lower, and push towards or opposite your adjustable keyboard tray.
It must be comfortably cushioned, not too hard on your back and buttocks but also not too soft that you sink when you take a sit.
It must be the right height in such a way that your feet can rest flat on the floor.

Position Your Monitor At Eye Level

The best ergonomic setup for your monitor is to place it at eye level so you can refrain from overexerting your neck, nape, and shoulders. Staring at your monitor for several hours in the same position can stiffen your muscles, so it is also good practice to adjust your monitor and your eye position every once in a while. Some of the best monitor arms can help you achieve variety in positioning your monitor against your posture easily. You should be able to read your monitor at about an arm’s reach away as you relax your spine against the back of your seat.

Adjust Your Keyboard Position

Your keyboard must be placed at the same level as your elbow. Misinformation about tilting the back of the keyboards so that it is higher than the front portion has got many people to believe that this is the proper keyboard position. Wrong! Every ergonomic workstation setup guide will tell you so, and that’s because the neutral position of your wrists while typing cannot be maintained in this tilted position. Make sure that your ergonomic computer setup allows you to reach your keyboard without exerting any unnecessary pressure on any part of your body. You must also find an ergonomic keyboard that complements the reach and size of your fingers.

Position Your Mouse Properly

Proper mouse posture starts by obtaining the correct mouse size. A top computer ergonomics advice you will find to be commonsensical will be to find a mouse that matches your grasp. When your mouse is too large or too small, you will be placing unnecessary pressure on your palm and fingers if you don’t take the time to select the right size carefully.

Consider Proper Lighting

Any glare caused by surrounding lighting fixtures will affect the proper ergonomics set up of your workstation. Hard white lights are definitely out of the question. If you spend most of your working day staring on your monitor then, what will help is a lighting temperature that favors soft light. Combining white light with incandescent lighting will do the trick. Another add-on you can get for your ergonomic computer working station is an anti-glare cover for your screen. Otherwise, you can also opt for eyeglasses meant for staring long hours at the monitor.

Obtain Other Ergo Setup Accessories As Needed

As you may figure out, the best office set up is one that is tailor-fit for you. So, if you are fixing an ergonomic computer setup in the office to cater to your needs, it may be more challenging than setting up one that is intended to be personalized for you. Below there are some adjustments you can make to achieve computer desk ergonomics for a desk that you just happen to be assigned to:

Get a footrest if you cannot reach the floor.
Get a document holder particularly when your job requires you to read and type at the same time.
Get a headset if your job requires answering calls throughout the day. It also makes you more efficient because it allows you to multitask.

An Ergonomic Computer Setup That Works for You

Whatever furniture or device you are installing in your workstation, you must keep in mind that everything must come together to give you the utmost comfort and convenience. You can only achieve that goal if you make sure that everything is set up to tailor-fit your physical characteristics as well as your unique requirements.

Don’t forget that your posture is just as important in accomplishing an ergonomic computer workstation that works for you. So sit up straight, stand up straight, eyes straight ahead, and keep your chin up, stomach in, and your feet on the ground.

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