How To Create an Ergonomic Computer Workstation

Ergonomics – the practice of fitting a workplace to the worker – plays a key role in preventing work-related injuries. Employees who are forced to work in an awkward, unnatural environments have a higher risk of developing repetitive strain injuries (RSIs) like carpal tunnel syndrome and tarsal tunnel syndrome, as well as muskuskeletal disorders. These injuries don't occur overnight, but repeatedly moving the body in a way that's unnatural can and will cause them to develop.

Ergonomics: Defined

The International Ergonomics Association defines ergonomics as “The scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance.”

Some people assume that muskuskeletal disorders and RSIs are only limited to workers who physically exert themselves on the job. The truth, however, is that anyone can develop these injuries when proper ergonomics is not implemented. Workers who sit in front of the computer typing for eight or more hours a day are even at risk. Thankfully, there are some simple ways to create an ergonomic computer workstation.

How To Create an Ergonomic Computer Workstation

• Top of monitor should be at or slightly below eye level.
• No sun or artificial light glare on the computer monitor.
• Wrists should be flat and straight at all times.
• Sit with feet planted on the floor, shoulder-width apart.
• Sit in a slightly reclined position.
• Keep arms and elbows close to the body.
• Maintain a viewing distance between 15-17 inches.
• Allow your shoulders to relax rather than tensing them together.
• An ergonomic computer desk should have rounded and/or sloped edges.
• Avoid staring at the monitor for long periods of time.

Take Frequent Breaks

Even if you follow all of the tips mentioned above, it's still recommended that you take frequent breaks from your computer workstation to reduce the risk of muskuskeletal disorders and RSIs. Try to get into the habit of standing up from your chair/workstation and stretching for a couple of minutes every hour. While you are up, take a deep breath while stretching your arms down to your feet and over your head. Doing so will improve your flexibility while preventing the onset of repetitive strain injuries.