This is one example of an ergonomically correct workstation. Some people
would be more comfortable with slight adjustments such as tilting the keyboard
a bit or removing the armrests from the chair. But this picture shows many
of the important pieces of a good workstation.
The top of the monitor screen is at eye level.
A telephone headset helps you to avoid awkward positions while talking and doing
other tasks, such as typing.
A wrist pad at
the bottom of the keyboard helps keep the wrists in a neutral, almost straight
position during brief rests from typing. Wrist pads are not designed to be used
while you type. But some people find the pads helpful even when they are using
their keyboard or mouse. When you type or use your mouse, try raising your
forearms a little so your wrists are in a neutral position and your arms and
hands can move freely. If you have arm rests on your chair, you may be able to
adjust them so your forearms are parallel to the floor and your wrists are
neutral. You may want to alternate between resting your wrists on the pads and
raising them up. If you use a wrist pad, it's best to rest your palm or the
heel of your hand on the support, rather than your wrist.
If your feet do not rest flat on the floor when you sit in your
chair, a footrest raises your feet to reduce pressure on
the lower back.
Armrests are adjusted so
that the elbows are close to the side of the body and bent at an angle between
90 and 100 degrees.
An adjustable chair has
a height adjustment to allow the feet to rest on the floor or on a footrest.
Also the back of the chair adjusts for different positions.
Sitting with the ears directly above the shoulders, which in
turn are over the hips, helps prevent back strain. Placing a lumbar pillow or
roll against the small of the back provides extra support.
Adam Husney, MD - Family Medicine & William S. Marras, PhD, CPE - Ergonomics
How this information was developed to help you make better health decisions.