Setting up a proper workstation is vital for any individual who spends time working a desk or computer. Many people often do not take the time to take a step back and look at the positions they are in for hours at a time. Making sure your workstation is proper is as important if not more important than choosing a proper mattress since more time is spent at work than sleeping. Simple fixes or adjustments can be made to a workstation, which will help eliminate minor aches and pains.
Many studies have found a significant association between extreme static postures, which are maintained for greater than four hours, and neck musculo-skeletal disorders. [1] The workstation should be individually designed to fit the workers needs and body. There are a few simple elements that are looked at when setting up an ergonomically correct workstation.
- The top of the monitor should be at or just below eye level
- The Head and neck balanced and in line with torso
- Shoulders should be relaxed
- Elbows close to the body and supported
- Lower back should be supported
- Wrists and hands inline with forearms
- Adequate room for keyboard and mouse
- Feet flat on the floor
The above 8 guidelines are from OHSA and further information and illustrations can be found at www.osha.gov.
By following these simple guidelines, many aches and pains may be prevented and workers may be able to work longer hours with less stress to their neck and back.
About the Author:
Maggie Noon is a Physical Therapist with Doctors of Physical Therapy. She graduated from Northwestern University Physical Therapy & Human Movement Sciences. While studying at Northwestern, Maggie gained clinical experience in outpatient orthopedics, acute care setting, and pediatrics. Doctors of Physical Therapy is a physical therapist owned and operated company. with the main goal to consistently help patients achieve faster, long term relief. They can be reached by calling 1-800-974-4DPT or by visiting www.doctorsofphysicaltherapy.com
[1] A Critical Review of Epidemiologic Evidence for Work-Related Musculoskeletal Disroders of the Neck, Upper Extremity and Low Back. National Institute of Occupational Safety and Health. July 1997 No. 97-141
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As soon as you feel the slightest twinge, that’s a sign that something is wrong. We regularly ask our employees if anything needs changing, as a lot of them came from companies that got really touchy if they tried to adjust the monitor arm or their chairs. It just doesn’t make sense. There’s no such thing as a universally correct ergonomic position.