The most common workplace injuries happen while you're sitting down. Setting up an ergonomic workstation isn't complicated – and it's inexpensive compared to managing a workers' compensation claim and dealing with lost productivity. Watch our video tutorials on setting up the ideal ergonomic workstation. There are four components to making being in the seated position more comfortable.
The best ergonomic task chair should promote proper posture and easily adjust to your needs as you move from task to task. First, raise or lower your seat so your thighs are parallel to the floor and your feet are flat on the floor or on a footrest. Then, adjust the depth of your seat pan so you fit your fist between between the back of your knees and the front of the seat. Next, adjust the height of your backrest so it fits comfortably on the small of your back. Be sure to lean back and relax in your chair to allow the backrest to provide full support for your upper body.
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Using a keyboard tray can help prevent wrist pain and repetitive strain injuries. While keying, you want your wrists in a straight, neutral posture. (No wrinkles!) Position your mouse close to the keyboard—preferably on a mousing platform—to minimize reaching.
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Your monitor height keeps your back straight and your head up. Align your monitor so it's centred between your shoulder blades. Position your monitor at least an arm’s length away. The top line of the text you're reviewing should be at or just below eye level.
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Although most work environments have overhead lighting, a task light is still important for minimizing eyestrain and fatigue. Position your task light to the side opposite your writing hand. Shine it on paper documents but away from your monitor to reduce glare.
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Even if you have all the right components in place, ensuring they’re used correctly comes down to you. Iris Sokol, ergonomic specialist and founder of Fitness at Work explains how to maximize your ROI from your ergonomic workstation.