Work Station Set-up

As talked about in the previous post, set up is the key to preventing injuries/pain. So what is the right set up??

Work surface

• Keep most used items within an arms reach: phone, document holder, etc. The less frequently used objects should be positioned further away.
• Use a document holder if able versus setting on desk or keyboard.
• Working surface should be height adjustable.

Sitting position

• Hips positioned slightly higher than the knees-shoulder basically be a 90 degrees angle at the hips and knees.
• Back angle upright or slightly or reclined.
• Arms relaxed at side. Can be supported by armrests, but should not elevate shoulders.
• Maintain the “S curve” in her spine-use a lumbar support.
• Feet supported on either ground or a stool-they should never be hanging unsupported!

Computer screen

• Positioned 20-28 inches from eyes-about an arms reach away
• Top line on the screen should be at or slightly lower than eye level-about 20 degrees
• Screen should be directly in front of you-should not have to twist to see the screen
• Position screen away from bright light sources to avoid glare or contrast

Keyboard/mouse

• Positioned at or slightly lower than elbow height
• Wrist/forearm/hand should be in alignment
• Options: split keyboards; mouse with a trackball

Phone

• Avoid cradling the hand set between your shoulder and head 
• Use a headset or speakerphone if able

Hope this helps with your set-up! The next post will be on stretches and general tips for you to hopefully make it through the workday without pain!

 Josiah Thunshelle, PT