How to Set Up an Effective Ergonomics Work Station

Editor's Note:  This is a guest post from Melissa Cameron.  As someone who works from home, I know how important it is to have a comfortable work station. Melissa is currently writing a series of articles on back pain and the importance of developing an ergonomic work space with the help of a Chiropractor in Sacramento, CA. Please read more about Melissa in the bio footer.

Working at a desk for hours upon hours per day can cause a lot of unnecessary stress in several parts of your body. Bad posture, lack of the “right” equipment, and other incorrect ergonomic information can all contribute to this. In this article, we are going to discuss some of the things to keep in mind to ensure that you are not hurting your body while at your work station.

Existing Ergonomic Information

As a general rule of thumb, try to avoid following any existing ergonomic guidelines found on the Internet unless they are backed by scientific evidence or stated by a professional. Proper ergonomics should be based on research, experimentation, and fact- not guesses. There is tons of unreliable information on the Internet today so make sure that you aren’t following any plain old, random advice.

Remember that ergonomics should be personal to you- and they are a great alternative if you don’t want to go to a back pain specialist. For example, a technique that works well for you may not work so well for someone else (and vice versa). Take what works and use it and throw away what doesn’t work.

Setting Up Your Work Station

Try not to settle for a desk that doesn’t offer some kind of keyboard tray. At the very least, make sure that there is something keeping the height and angle of your keyboard positioned correctly. If your employer complains about how much this may cost, ask them to compare it to the cost of Worker Comp. That generally changes their point of view on the matter. Here are some other things to consider while you are sitting at your work station:

• Don’t place the keyboard on top of your desk
• Don’t position your monitor so that it sits above your head
• Don’t sit in an upright or rigid position
• Don’t lean forward to get things done, sit naturally.

Move around whenever possible. Sitting down for extended periods of time without moving can lead to serious spinal problems. Frequent breaks are encouraged. Not only does it help you physically, but breaks can help you stay awake and be more productive.

Four Areas to Regulate

When it comes to ergonomic guidelines, there are four areas of your workstation which need to be adjusted: the chair, keyboard, monitor, and lighting/environment. Setting up these elements while staying within the guidelines of proper ergonomics, as well as keeping proper posture, will prevent injuries due to physical stress and help you work much more efficiently.

1. The Monitor

First and foremost, position your monitor in an area which minimizes the amount of glare from lighting and windows. Keeps it as far away as you possibly can while still being able to read the words on your screen without forcing it. At the very minimum, keep the distance to at least over 20 inches. Position your screen so that it is at a 15 degree angle down from your eyes. You neck should only be slightly bent when you are trying to view the screen. Finally, align your keyboard and mouse with your monitor.

2. Lighting

The lighting around your work station should be relatively bright. Find a happy medium. Make it as bright as possible but not so much that you need sun glasses to function. When you are doing computer work, don’t use task lighting. If you want to reduce flicker, try mixing fluorescent lights with incandescent ones.

3. The Keyboard

Position your keyboard a little lower than your elbow and at an angle which allows your wrists to remain straight while you are typing (and sitting in a reclined posture). Never use a wrist rest while you are working. This can do more damage than good. Free your hands from any supports while you are typing.

Next, never tilt your keyboard tray so that the back end of the keyboard is higher up than the front of it. There is a common misconception that positioning your keyboard this way is the proper route to take. The truth is that the opposite set-up is encouraged to keep your wrists from becoming injured later on down the road.

4. The Chair

If possible, use arm rests. Place some kind of lumbar support system which is a little lower than your waist line. Make sure that your feet are completely on the floor by adjusting the height of your chair. Allow about 4 inches of space between the back of your knees and the edge of your seat. Finally, use high back chair supports for your shoulder blades.

Related articles

• Note 248 - How writers can end up with posture problems (mywritingnotebook.com)
• Tips for an ergonomic workstation [Richard Coombs] (ecademy.com)

Tagged as: ergonimic workspace, home office, working from home, writing space