Adjustments Lead to Less Pain
Jamie Beadle
Integrated Disability
In today's workplace — where increased workloads and high productivity demands are the norm — many people leave feeling exhausted with aches and pains in their necks, backs, or places they didn't even know could hurt! In most cases, these aches and pains go away on their own, but sometimes they lead to more serious problems and a decline in job productivity and one's overall health.
Here are a few simple steps you can take to make things easier on your body. First, make sure your workspace fits you. Everyone's body dimensions are unique, so everyone's workstation should be unique. There is no single correct posture or arrangement to fit everyone, but consider the following basic design goals.
Adjust the Chair
1. Push your hips back in the chair as far as they'll go. When your feet are flat on the floor, there should be a slight gap between the back of your legs and the front of your chair. Your knees should be slightly lower than your hips.
2. Adjust the chair's backrest. Contrary to popular belief, sitting straight up is not the best position for your spine. Allow a slight recline, and make sure the upper and lower back is supported (use inflatable cushions or pillows, if necessary).
3. Use lumbar support. Your lower back has a natural curve that needs supporting. While sitting, we have a tendency to slouch forward and lose that curve. Use the lumbar support adjustment in your chair (or place a rolled up towel in the small of your back) to avoid slouching.
4. Adjust armrests. You should be able to rest your arms at your sides while keyboarding. The armrests should not noticeably elevate your shoulders, force your arms away from your body, or allow you to slouch (this adjustment is also impacted by keyboard position, discussed next).
Adjust the Keyboard
1. Keyboard height should allow easy clearance of the legs. With your arms resting at your sides, the elbows should be slightly “open,” and your hands slightly lower than your elbows.
2. Center the keyboard directly in front of you. If you don't use the numeric keypad, center the alphanumeric portion.
3. The keyboard should have a negative tilt (the side closest to you should be higher than the side closest to the monitor). When typing, there should be a straight line from your forearm to the back of your hand (keyboard tilt will vary with the amount of recline in your chair. If you sit fairly upright, you'll need more negative tilt. If you sit fairly reclined, you'll need less).
4. Wrist/palm rests can be beneficial, but shouldn't be used during actual typing. Instead, rest your wrists/palms on them in between “bursts” of typing. Avoid rests that are excessively wide or higher than your keyboard's space bar.
5. Keep the mouse or pointing device as close to the keyboard as possible, and your wrist in a neutral position (avoid bending it up and down or side to side excessively).
6. Don't place your keyboard on your desk. Instead, use an articulating keyboard tray whenever possible to allow vertical, horizontal, and rotational adjustments. Usually, an attached tray for the mouse can also be used.
Adjust the Monitor
1. Center the monitor directly in front of you to avoid excessive neck and trunk twisting.
2. Adjust the monitor's height so that your eyes fall about two to three inches below the monitor's top casing.
3. Place the monitor at a comfortable distance for viewing, usually around arm's length. With your arm extended and perpendicular to the floor, check the monitor's height. Your middle fingertip should graze the center of the screen.
4. Avoid monitor glare. It can increase eyestrain and lead to bad posture as you adjust to see the screen better. Place the screen at right angles to windows, adjust curtains/blinds, adjust the screen's tilt, and use table/floor lamps.
Other Tips
- Keep frequently used items (phone, stapler, etc.) close.
- Keep the area under your desk uncluttered and allow your legs to change position frequently.
- Minimize contact with sharp surfaces.
- Give your eyes a break. After 15–20 minutes of computer work, look away to a distant object, then blink your eyes rapidly for a few seconds. This refreshes the tear film and clears dust from the eye surface.
- Give your body a break. Every 30–60 minutes, change your activity, even if only briefly. Stand up and stretch, go get a drink of water, talk to a co-worker, etc. This is not a formal break. It can be as short as a minute or two.
- Remember, non-work activities, such as hobbies, sleeping positions, and sporting activities, can cause similar symptoms.
- Often, the aches and pains of daily life can be associated with less than optimal posture. By adjusting your workstation set up and personalizing it, you can predispose yourself to good posture at work.
- However, if you have pain that causes behavior changes, persists after you complete an aggravating activity, or creates numbness/tingling in your extremities, see your health care provider. These may be indications of a more serious injury, and can be best treated by prompt medical care.