Public Spark

Once signs and symptoms of bad ergonomics have been identified, changes need to be made. These are some of the things that have worked for me:

Computer Monitor:

• Place squarely in front of you (middle at the g/h keys)

• Should be straight up and down not tilted. This cuts glare and neck strain.

• Top of screen should be at eye level.

Chair:

• Seat pan should be square to the floor.

• Back support: make sure your chair supports your lower back.

• Arm support should be close to your body and same height as your keyboard; should be high enough to provide resting support between typing and mouse input.

• Forearms should parallel to the floor (90 degrees to your body).

Keyboard and mouse:

• Keyboard should be directly in front of you (center g/h keys).

• Arms should from a right angle.

• Keyboard height should allow your wrist to be straight.

• Don’t type, key or mouse with excessive force; use a light touch.

• Mouse should be close to your keyboard.

• Try using a mouse with your non-dominant hand (this appears hard, but you can get used to it).

Posture:

• Sit straight with your shoulders back

• Feet flat on floor or on foot rest (I have a habit of crossing my legs).

• Relax your shoulders

Other factors at your desk:

• Don’t cradle phone with your neck, instead use handset or speaker phone when convenient.

• Avoid reaching and lifting heavy binders and reference items while working at your computer.

• Place items close to you OR stand up to get it.

Breaks:

• Take breaks.

• Walk to the printer

• Do some deskercises like the one outlined in University of California website

If you work in a large company, be sure to consult the ergonomic specialist. Sometimes they will even have someone look and assess your work station.

Please leave more suggestions or thoughts on preventing common ergonomic injuries.