Not sure how to get started creating your own ergonomic workspace? Not even sure what ergonomics is? This article is for you.
What is ergonomics?
From the Greek words "ergon" meaning work, and "nomos" meaning law, ergonomics translates to the science of fitting the job to the worker. A mismatch between the job and the worker can lead to serious injury, from the infamous Carpal Tunnel Syndrome, to persistent low back pain.
Setting up your workspace correctly, maintaining good posture, and using well-designed equipment the right way can reduce your risk of developing an injury on the job. The guide below will take you through some basic adjustments that you can apply to your work station right now.
1. The Chair
Your chair is your foundation, so you want to start with a supportive, and ideally adjustable base.
Make sure that your chair allows you to adjust your height- you want both feet flat on the floor with your hips at the same height as your knees, or slightly higher. If you are too low, you may benefit from a pillow or cushion on your seat. If you are too high, you may use a box to rest your feet on for support.
Make sure that you can fit 2-3 fingers between the backs of your knees and the edge of the seat pan (your hips should be all the way back in the seat when doing this- no scooting forward). If you find that you don't have enough space between the backs of the knees and the edge of the seat pan, you may want to use a pillow or cushion on your back to push you a little closer to the edge of the seat.
Lastly, the chair back should be supportive with a slight curve to accommodate the small of your back. This ensures that you are able to maintain a neutral posture while seated, protecting all the natural curves of your back. Again, if this is absent from your chair you may be able to remedy this with a lumbar support pillow.
2. The Desk
Once your chair is adjusted properly, it's time to find out where your work surface should really be. For most people, this will be several inches below where it is. Why is this? Most standard desks are 29.5 inches tall which means that they are built to fit someone who is 6'4" tall. If this is you, you can probably skip this step. If not, read on.
Finding your correct desktop height is simple. Bend both elbows to 90-100 degrees, keeping your shoulders relaxed and your elbows close to your sides. Straighten your wrists and hands, keeping your palms flat. Your hands will probably be hovering just a few inches above your lap- this is where your keyboard and mouse should be. You should be able to type and mouse without reaching your arms forward, leaning forward in your seat, or hiking your shoulders up.
Tip: If you are able to, you can bump your chair up to get you to the right height, using a box under your feet to accommodate the height difference. If your chair can't go up high enough, you may need to consider a keyboard tray.
3. The Screen
Now that your foundation has been set and your worksurface is at the correct level, the last adjustment will be to your screens. First, set your posture so that you are seated upright with your head balanced and your neck relaxed. Look straight ahead- you should be looking at the top 1/4 of your screen. If you are looking below or above this point, you will need to lower your screen or elevate it using a laptop stand or monitor riser.
Your screen should be positioned so that your head and neck are relaxed and your gaze is angled gently downward.
If working with more than one screen, screens should be side by side.
The more frequently used screen should be closer to the middle.
4. Peripherals
Once the basic framework is set, you can arrange your keyboard, mouse, phone, scanner, etc. in terms of how frequently each item is used. The point is to minimize repeated reaching, twisting, and awkward positions as much as possible. Think of the space immediately next to your body as your Primary Zone. This is where things like keyboards and mice go because you use them almost constantly.
The space outside of that is the Secondary Zone. This is where you will have to reach a little, and the items in this space are used frequently, but not constantly.
Your Tertiary Zone is the last zone and this is where you can place items that are only used occasionally. They may be on a shelf, in a cabinet, or located somewhere else where you will need to get out of your seat to use the item.
Tl;dr? Feet firmly supported, thighs level, 1-2 inches of clearance behind the knees, back supported, elbows bent 90-100 degrees, wrists straight, top 1/4 of the monitor level with eyeline, keep needed items close to prevent repeated reaching, twisting, or straining.