Everyday Ergonomics

Nearly anyone who has used a computer has experienced discomfort in the neck at some point. The most common cause is overuse of the neck muscles to hold the head up, instead of letting the spine do the job. Follow these tips to minimize discomfort in the workplace.

Adjust the Monitor

In general, the screen should be about an arm’s length away and should always be placed at eye level.

Position the Chair
Lower the chair until feet are well supported on the ground; adjust the seat depth so there is one-to-three fingers’ space between the front of the chair and the back of the knee; and position armrests so they are one inch below the forearm.

Choose a Keyboard

Generally, most people think a keyboard that allows angle and pitch adjustments is generally best so as to avoid severely bent wrists. However, a flat keyboard or an one with an ergonomic design tends to be better as you reduce excessive bend in the  wrists (both flexion or extension). Additionally, a keyboard tray can fix problems such as excessive reach for the keyboard and improper wrist angles when typing.

In addition to following these ergonomic tips, office workers should also take 15-second micro-breaks every hour to shake out their arms and allow their eyes to focus on something farther away than the computer screen