How to Set Up Your Workstation
Here are some tips on how to set up your workstation to reduce awkward postures, and pain and improve work productivity:
Position lumbar support in the lower back curve of your office chair.
Set the seat pan with a 2-4 cm gap between your knees and the front of the chair.
Keep your feet supported on the floor or on a footrest.
Keep your shoulders relaxed and elbows close to your side.
Place your screen at least an arm’s length away.
The top of the screen should be set at eyebrow level. Look down with your eyes to keep your neck in neutral alignment. You can use monitor risers to raise your screen.
Position your screen at right angles to windows to eliminate excessive glare.
Keep your keyboard and mouse beside one another at the same height.
Keep your wrists straight while keyboarding and mousing.
Additional Tips:
Follow the 90-90-90 Rule: Keep your knees, hips, and elbows at 90 degrees.
Follow the 20-20-20 Rule: Every 20 minutes look at something 20 feet away for 20 seconds.
Remember, any position held for an extended period of time will cause discomfort! Take standing and stretching breaks at least once every hour.
Reach out to Holistic Annex if you have any questions or are interested in an ergonomic assessment!
