DESK/WORK AREA ERGONOMICS By: Jason Balogh MSPT, Cert MDT
Ergonomic desk setup has been a topic that is constantly revisited with patients in physical therapy. Many discomforts and pains can be easily resolved with proper desk setup.
Why is a good ergonomic workstation important?
With the use of computers increasing in all areas of industry as well as offices, proper setup of a workstation is important because many people spend 8+ hours per day at a desk working on computers. The static yet repetitive nature of sitting at a desk throughout a workday can lead to increased instances of:
Low back pain
Neck pain
Shoulder pain
Repetitive use injuries of the wrist/hands including carpel tunnel syndrome
Headaches
Eye strain
Decreased circulation
Proper desk setup:
Chair placement
Chair adjustments are to be made so work can be performed with good postural alignment.
Neutral posture, when seated, is defined as:
Feet are resting comfortably on the floor or on a footrest.
Thighs are fully supported by the chair seat.
Keep 1 to 2 inches between chair seat and back of knees.
Hip angle is 90 to 110 degrees with knees slightly lower than hips.
Chair backrest supports the natural curve of the back. A lumbar roll can be used as necessary.
Elbows rest comfortably at one’s side.
Wrists are straight/flat.
Head is centered over the neck and shoulders. Keep ears, shoulders, and hips in a straight line.
Work tools
Work tools (i.e. keyboard, mouse, telephone, etc.) are to be positioned within easy reach so elbows rest comfortably at one’s side when keying and mousing.
“Cradling” the telephone handset between one’s shoulder and ear should be avoided. Consider using a headset or speaker option to avoid this posture.
Monitor/Screen Placement
Monitor(s) and document holder should be located/positioned to allow neutral posture of one’s head and neck.
Top of monitor(s) is/are at brow height or lower if bifocals are used.
A good test is when sitting with good posture, close eyes looking straight ahead. When eyes are opened they should be looking at the address bar of your web browser.
Top of monitor is placed arms length in front worker or approximately 20”.
The monitor has a slight upward tilt toe allow ease of reading with reduced glare.
Center monitor in front of keyboard.
Document holder is in-line with or adjacent to monitor.
If using two monitors, have the main monitor directly in front and the secondary monitor just to one side without space between.
Standing desks
Standing desk have gained popularity recently. They allow for an altered position with less flexion of the low back, hips and knees. Many of these now are adjustable from a sitting to standing desk. This adjustment also allows for great ability to control the height so that elbow bend and wrist position can be “neutral”, as described above, dependent on a individuals height.
Desk adjustments are to be made so work can be performed with good postural alignment.
Neutral posture when standing, is defined as:
Feet are resting comfortably on the floor.
Knees unlocked.
Elbows rest comfortably at one’s side.
Wrists are straight/flat.
Head is centered over the neck and shoulders.
Other tips to maintain office health
Frequent change of position, movement and/or stretching is the optimal way to maintain energy, form and productivity. Ideally the following areas can regularly be addressed during a work day:
Do not maintain the same position for greater than 60 minutes
If seated, this could simply involve standing to stretch or perform 3-5 back bends then continuing on with your work tasks.
Organizing day so times away from desk for other tasks are mixed throughout the day to allow for position change.
Ideally exercise 30-50 minutes at least 3 times per week outside of work for general health
Discuss any discomforts with a supervisor and see what modifications are available.
Final notes
Proper work area ergonomics can reduce incidents of pain, discomfort, and injury. If pain cannot be relieved by altering setup, a consultation to the appropriate medical practitioner is then appropriate. As physical therapist, we are trained to evaluation the causes of pain and develop a treatment program to resolve symptoms and restore normal function. We are also able to come onsite and do a workplace evaluation and make ergonomic recommendations.