If you spend 40 hours a week plugging away at a desk, chances are you experience regular aches and pains, especially in your neck, shoulders and back. Proper desk set-up can drastically reduce discomfort, so make these easy adjustments today to feel the relief!
1. Place your computer monitor perpendicular to windows, and draw the shades when the sun is bright.
This creates the best lighting for viewing screens, reducing eye strain and the resulting headaches.
2. Place your computer monitor 18-22″ from your forehead with the top of the screen at eye-level.
This helps keep your head and neck in proper alignment to prevent neck and shoulder pain.
3. Place your keyboard level with elbow height. If you’re using armrests, position them just below your elbows when your arms are relaxed by your sides with your elbows bent at 90 degrees.
This helps keep your wrists in a neutral position, reducing wrist strain.
4. Adjust your seat height so that your knees are slightly higher than your hips with your feet resting comfortably on the floor.
This takes pressure off of your back and helps reduce backaches.
5. Adjust the back of your seat and sit so that there are about two inches between the back of your knees and the edge of your seat.
This minimizes compression of the nerves and blood vessels that run behind your knee, easing leg pain.
Try these today and end your workday with less nagging pain!
Body Mechanix, Inc. specializes in ergonomics, injury prevention and physical therapy. BMI provides on-site ergonomics analyses, workplace injury prevention programs, and other services to companies across the US.