The science of workplace ergonomics, health and safety has come a long way over the last couple of decades but there is one thing we must not forget. Whilst there is a best way of setting your workstation up, no amount of ergonomic science is ever going to substitute for taking regular breaks and getting out of your chair. There is no one position you can sit in for hours on end that will not cause you an injury over time. The only position that will keep you safe from injury is the one that is constantly changing.
Bearing this in mind though, here are our suggestions for proper work-station set-up.
When sitting make sure your hips are level of even slightly higher than your knees.
If possible spend some of your time sitting on an unstable surface like a Swiss ball. While this in itself will not correct your posture it keep you moving a little instead of being dead still. If not make sure that you have a fully adjustable chair with good back support. Arm rests often get in the way so a chair is better without.
Work at an adjustable desk that you can alternate between standing and sitting at. There are many work stations that allow you to set the height you want and with the use of the right stool you can easily alternate from standing to sitting throughout the day quite easily.
Be sure to have your computer screen at the right height. If you close your eyes and sit up nice and tall, on opening your eyes the middle of the screen should be in the middle of your field of vision. If your eyes have to look down sooner or later your head will follow, then your neck, shoulders and mid-back and all the muscular aches and pains that come with being slumped over.
Never work on a laptop without using a proper docking station that will set the screen at the right height.
Try to become proficient at using the mouse with both hands.
Most importantly, take regular breaks. NO matter how good your set up is, there is no substitute for walking away and moving your body to keep you healthy.
To enjoy optimum health, keep your body moving and your mind active.
Simple rules to live by, to enjoy a long and healthy life!! So Keep on Moving!!
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