Workstation Setup for Right Posture
1. Mouse measure
First, Keep mouse and keyboard close to edge of table
to reduce forward arm extension; Second, Keep mouse close to keyboard to
reduce lateral arm extension; Third, Try to move the mouse by arm
instead of wrist to reduce wrist extension.
2. Elbow measure
First, begin by sitting comfortably as close as
possible to your desk so that your upper arms are parallel to your
spine. Rest your hands on your work surface (e.g. desktop, computer
keyboard). If your elbows are not at a 90-degree angle, adjust your
office chair height either up or down.
3. Thigh measure
Check that you can easily slide your fingers under
your thigh at the leading edge of the office chair. If it is too tight,
you need to prop your feet up with an adjustable footrest. If you are
unusually tall and there is more than a finger width between your thigh
and the chair, you need to raise the desk or work surface so that you
can raise the height of your office chair.
4. Calf measure
With your bottom pushed against the chair back, try
to pass your clenched fist between the back of your calf and the front
of your office chair. If you can’t do that easily, then the office chair
is too deep. You will need to adjust the backrest forward, insert a low
back support (such as a lumbar support cushion, a pillow or rolled up
towel), or get a new office chair.
5. Low back support
Your bottom should be pressed against the back of
your chair, and there should be a cushion that causes your lower back to
arch slightly so that you don’t slump forward or slouch down in the
chair as you tire over time. This low back support in the office chair
is essential to minimize the load (strain) on your back. Never slump or
slouch forward in the office chair, as that places extra stress on the
structures in the low back, and in particular, on the lumbar discs.
6. Resting eye level
Close your eyes while sitting comfortably with your
head facing forward. Slowly open your eyes. Your gaze should be aimed
at the center of your computer screen. If your computer screen is higher
or lower than your gaze, you need to either raise or lower it to reduce
neck strain
7. Armrest
Adjust the armrest of the office chair so that it
just slightly lifts your arms at the shoulders. Use of an armrest on
your office chair is important to take some of the strain off your neck
and shoulders, and it should make you less likely to slouch forward in
your chair.
No matter how comfortable one is in a workstaion, prolonged static posture is not good for the back, hand and is a common contributor to back and hand problems and muscle strain. Remember to stand, stretch and walk for at least a minute or two every half hour. Even a quick stretch or some minimal movement – such as walking to the water cooler or bathroom – will help.