Adopting a good posture at work is easier said than done. Workstations are often poorly adapted to the user, so it’s important to take the time to set yours up properly. Here are a few more ergonomic tips that will help you be more efficient when working at the computer.
- Ideally, your chair should have separate controls for the back and seat so you can adjust it to fit your body. Follow these three steps for proper adjustment:
- Set the height: Adjust the height of your seat so that your thighs are more or less parallel to the ground. Make sure your feet are flat on the floor or are supported by a footrest when making the adjustment. It’s important not to feel any uncomfortable pressure on your thighs.
- Adjust the chair back: Tilt your chair so that your lower back is properly supported.Set the height of the armrests: Adjust the armrests so that your shoulders are relaxed, your arms are near your body, and your forearms rest on the armrests. If the armrests aren’t adjustable or get in the way, it’s better to remove them entirely.
Your keyboard and mouse
Your mouse should be positioned close to your keyboard and at the same level, with your mouse hand in a straight line your forearm. As for the keyboard, it’s best to use a thin, flat model, or to reduce the slant by folding the rear legs and, if necessary, adding a wrist rest. There are various keyboard models designed to keep the hands in a neutral position in order to help prevent musculoskeletal injuries. Their effectiveness depends on the user and the kind of work you do.
Proper workstation setup will ensure your posture is comfortable, help prevent visual fatigue, and increase your productivity at work.