Spending hours a day at your desk can be tough on your body. Julia Doty, occupational therapist, shares these tips to optimize your workstation and improve your workspace:
- When you sit in front of your computer, your monitor should be an arms length away from you (18-24 inches). The top of the monitor should be placed at or below eye level.
- Your desk chair should be supported by 5 legs and adjustable. Sit upright or lean slightly back into the chair, using the chair’s backrest to support your lower back. Remember the 90 degree rule-keep your hips, knees, and elbows at a 90 degree angle. Make sure your feet are flat on the floor or flat on a footrest, and don’t wrap your feet around the base of your chair.
- Keep items that you use frequently in a place where you can easily reach them from your chair, without over-extending your arm.
- Keep your wrists straight when typing and using the mouse-do not plant your wrists on a wrist rest. Use your elbow and shoulder to move the mouse, rather than your fingers and wrist.
- Change your posture often-make small adjustments to your seated posture every 15 minutes. Blink often and give your eyes a break every 15 minutes by looking away from the screen for about 10 seconds. Every hour get up and walk around for a few minutes to stretch your legs.
- Do not use your shoulder to cradle the phone against your ear, and use a headset if you are on the phone frequently or for extended lengths of time.
The HSS Hand Therapy Center offers complete ergonomic evaluations performed by specially trained therapists.
