As office workers face modern injuries such as “smartphone thumb” and “text neck,” it’s easy to forget the importance of good workstation ergonomics. There are a lot of desk postures and movements that can potentially cause discomfort and even injury, such as low back pain, shoulder tendinitis, neck strain, and carpal tunnel syndrome. Proper computer and chair positioning can go a long way toward preventing problems. Key tips include:
TIP #1: Sit with hips against back of chair with feet flat on the floor and knees at or just below hip level. If needed, use a footrest to prevent feet from dangling.
TIP #2: Place your keyboard directly in front of you, making sure that you can type with your wrists and hands straight and your shoulders relaxed.
TIP #3: Center monitor in front of you about 20-40 inches from your face. The top of the monitor should be 2-3 inches above your seated eye level.
TIP #4: Eliminate neck pain from cradling the handset by using a headset or speakerphone.
TIP #5: Take 1-2 minute stretch breaks every 20-30 minutes.