Computer Workstation – The Top 5 Workstation Setups For Teams With Fixed Computers
The majority of us spend our day at an office workstation. We go to our space, where we perform the same actions, using the same muscles and maintaining the same posture – day in and day out. This routine may be a formula for physical stress, deterioration of muscles and the presenting of pain and issues in the musco-skeletal structure.
Ergonomics focuses on your workstation and the strategies to prevent and reduce musculoskeletal disorders. These are injuries to muscles, tendons, nerves or other soft tissues caused or aggravated by patterns of usage. The good news is that there are simple and quick fixes, especially for setups which require static cabling and setups – i.e. – fixed desktop setups.
Top 5 Tips for Setting up Workstations With Fixed Computers
- Your office chair: Position your chair so that your feet rest comfortably on the floor/footrest; your hips are at about a 90 degree angle with your thighs and roughly parallel to the floor. Set your armrests just under your elbow to support your arms without elevating your shoulders. The backrest should support your lumbar curve.
- Keyboard: Put your keyboard directly in front of you and as close as possible to your body. The correct height: Under your hands with your shoulders relaxed, upper arms at your side and elbows bent 90 degrees or more.
- Mouse: Keep your mouse next to and level with your keyboard. Did you know you can switch the button functions on a mouse? This helps left-handers. Click the “start” button, then go to control panel, select mouse options and, under the button tab, check “switch primary/secondary buttons.”
- Monitor: Place your monitor directly in front of you at about an arm’s length away. Your eyes should be level with the top of the monitor. Avoid glare from light sources.
- If you are using a laptop and don’t have a separate monitor, you should set the laptop on reams of paper (or some kind of platform) so that you achieve the proper height for the screen. (Eye level = top of monitor.) Use an external keyboard and mouse.
- Telephone: Use a headset. It eliminates the awkward posture created by holding the headset between your ear and shoulder. As an alternative, if possible, use the telephone speaker function.