Does your workstation fit you?

Fifty percent or more of the workforce use computers. Over seventy percent of homes have computers. Prolonged sitting alters muscle tone in the neck, back and shoulders, as well as impairing circulation in the lower extremities.(1) Muscle aches and pains, as a result of poor postural habits, can dramatically be reduced with a good workstation set up frequent changes in position.

THE CHAIR

  • Position hips and knees at 90° angle with feet flat on the floor or on a foot rest.
  • Chair seat should be about 45cm wide and 43cm long with a rounded front edge. There should be a hand width between the front of the chair and the back of the knees.
  • Back rest with lumbar support and tilted 90-110°.
  • Arm rests removed or not used while typing.
  • Elbows flexed to 90-110° with hands on keyboard; wrists neither up nor down.

THE DESK

  • Once chair is at correct height, position keyboard tray so that elbows at 90°.
  • Put mouse on tray beside keyboard or on separate mouse tray.
  • Items on the desk should be equally placed on both the left and right sides within a 50cm arc.
  • For writing, the top of the desk should be slightly higher than the keyboard. When sitting up straight, level with the elbows.

COMPUTER SCREEN

  • Top of screen at eye level (centre of screen 10-15° below horizontal line of sight).
  • Screen should be directly in front, an arms length away.
  • Position document holder adjacent to screen.
  • But... if documents are primary focus, position these directly in front.
  • Tilt the screen 10-20° backwards.
  • Minimize glare on the screen.

If you feel confident that you fit your work area but still have aches and pains, visit a registered physiotherapist or massage therapist.

1. Obright, K. Hartsell, H.D. Office Ergonomics. Orthopaedic Division Review March/April 1993.
2. Helm.R. Computer Fit. Lifelong Publishing. Kitchener, Ontario. 1997.

Michelle Kleiner, B.Sc.(PT) FCAMT, CAFCI
Registered Physiotherapist