Workstation for Safety and Comfort: Setting up your workstation for long hours of computer work is essential for your comfort and health. Here are some tips:
- If using a laptop or tablet, consider using a separate monitor, keyboard, and mouse to improve your posture and visual comfort.
- Adjust the monitor height to your eye level or below, and maintain an arm's length distance for optimal viewing.
- Position yourself equidistant from multiple monitors to prevent neck and spine strain.
- Keep your keyboard and mouse on a flat surface in front of you to support your forearms, shoulders, and neck.
- Use a footrest if your feet don't comfortably reach the floor, ensuring your hips and knees are level.
- Consider wireless headsets or earphones for phone calls to allow movement during calls.
- Utilize an angled document holder for tasks involving extensive reading or writing.
- For ongoing back pain or medical conditions, discuss ergonomic assessments with your employer.
When choosing a desk:
- Ensure the surface allows for keyboard, mouse, and writing needs at the same level.
- Opt for a desk height between 680–720mm for fixed desks, or up to 1200mm for height-adjustable ones.
- Aim for a desk depth of 800mm for comfortable monitor positioning and legroom.
Consider using a sit/stand desk to vary your posture:
- Choose a full desk unit for ease of use, or a tabletop unit for affordability.
- Ensure the desk can accommodate all necessary equipment and adjusts to a suitable height for standing.
- Change your posture every 30 minutes to avoid prolonged standing or sitting.
Addressing work-related stress is crucial:
- High work demands or low support can contribute to pain and injury.
- Psychological stressors and prolonged problem-solving may also increase injury risk.
- Manage work-related stressors to prevent pain and injury effectively.
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