A Quick and Easy Guide to Ergonomics: How to Make Your Workstation Work for You.
- Juliette Dryson
- Jul 14, 2024
- 3 min read
Updated: Mar 27
If you're anything like most people, you probably spend a massive part of your day at work sitting at a desk and staring at a computer screen. And if you're not careful, you're going to start to feel all that time hunched over your keyboard and looking down at your monitor as aches and pains in your body.
That's exactly why we're going to talk about how to make your workstation work for you with a fun and easy guide to ergonomics.
First things first, let's start with the basics. What exactly is ergonomics?
In simple terms, it's the science of designing and arranging things to fit the people who use them. Sounds easy right?
In this case, we're talking about designing your workspace to fit your body and make it as comfortable and efficient as possible.
Your workspace is whatever you use to do your work from. The space, the chair and your work surface which might be a table, desk, a kitchen bench, who knows. But whatever you use, let's try and make it as comfortable for your body as possible.
So, let's dive in!
1. Find a Chair that Works for You
The place to start is with your chair, because let's face it, you're going to spend a lot of time planted in it. But also because most people's desk are fixed, as in you can't adjust the height you need a good chair so that you can adjust your that to match your work surface.
Look for a chair that has adjustable height (seat height up and down) and lumbar support (the cushioning that goes in the curve of your back).
Then adjust the height of your chair so that your forearms are parallel to the desk when on your keyboard like the diagram below (or between 90° to 120°).
If your thighs aren't parallel to the floor (or 90° to 120°) and your feet are dangling then you'll need a foot rest.
You also want your back to be fully supported, so adjust the lumbar support so that it sits in the curve of your back. Lumbar cushions aren't a great idea because they'll change the way you sit in your chair, and then what's the point of having a good ergonomic chair right? My advice is to just get a high-quality, fully adjustable ergonomic chair Like a Spectrum 3 chair.
2. The Right Work Surface Height
If you have a height adjustable desk or table, then lower your chair so that your feet are flat on the floor and your thighs are parallel to the floor (or 90° to 120° angle).
Then you can move your desk height up or down so that your forearms are parallel to the desk (or 90° to 120° elbow angle) when your hands are on your keyboard.
Your arms to rest comfortably at your sides while typing, with your elbows at a 90° to 120° angle.
If your desk is too high, your arms will be reaching for your keyboard, leading to strained muscles. And if it's too low, you'll be hunched over trying to type. Not a good look. And painful too.
3. The Ideal Monitor Set-up
Now that your seat and desk are sorted, let's move on to your computer screen.
First and foremost, it's important to position your monitor so the top of the screen is at eyebrow level so that you don't strain on your neck and shoulders.
You also need to make sure it's at an arm's length distance from your face. If you find yourself squinting or leaning in, it's time to move it towards you.
4. The Keyboard is Key
Your keyboard should be positioned about 10cm from the straight desk or table edge with your forearms more or less parallel to the floor/desk and with your wrists straight.
If your keyboard is too high then you'll be flexing your wrists which compresses your wrists like the picture below and can cause injuries like carpal tunnel syndrome.
5. The Mouse is Important Too
Last but not least, let's talk about the mouse.
Your mouse should be positioned next to your keyboard, at the same height, and close enough that you can use it without reaching.
You also need to make sure it's a comfortable size for your hands and that you have a proper grip on it.
And there you have it. A fun (well maybe not fun) but definitely easy guide to ergonomics that will have you feeling like a boss at your workstation.
Remember, it's important to take breaks and stretch throughout the day to avoid any stiffness or muscle tension.
Happy working everyone.
Take charge and invest in your own or your employee’s well-being by booking an ergonomic workstation assessment today.
Or contact me for more information about Ergonomic Workstation Assessments.
