An ergonomic workstation is more than just a comfortable chair. It can also include simple changes to your posture or the placement of your keyboard or computer monitor, according to the Cornell Human Factors and Ergonomics Research Group. By aligning all of these things appropriately, you can prevent or even eliminate discomfort and injury.
While there are several components to consider when evaluating your workstation, a few adjustments, such as the ones suggested below, can make a big difference.
Try these five tips:
1. Sit up straight. Try to keep your ears, shoulders and hips in a vertical line. Relax and avoid positions that do not distribute weight evenly, such as leaning to one side.
2. Adjust the height of your chair. Your elbows should be level with the desk, your feet flat on the floor and your knees level with your hips.
3. Remember to take eye breaks from your computer every 15 minutes. Try looking at something more than 20 feet away for a minute or so to relax the muscles inside your eyes. Keep your eyes from getting irritated by blinking rapidly for a few seconds.
4. Adjust your monitor so that the top of the screen is at eye-level when you are sitting up straight. Position it directly in front of you so that you can reach out and touch the screen without leaning forward.
5. Lean forward without slouching if you need a break from sitting up straight. Stand and move around every half hour for further relief.