Tips to a safe and healthy workstation

Keep Your Spine Properly Aligned

Taking Breaks:

  • Check your posture every 15 to 30 minutes making sure your:
    • Head is above your shoulders
    • Shoulders are back, down, & relaxed
    • Low back is arched slightly forward, and
    • Legs are uncrossed or crossed at ankles
  • Rest your eyes away from the display screen often; wear your glasses
  • Walk around, drink water, take deep breaths, & stretch

Display Screen:

  • Positioned where eyes are level with top third of screen
  • Clean, stable image, with adjustable contrast and brightness
  • Able to tilt and swivel and free of reflective glare

Keyboard:

  • Should be at a level that creates a 90 degree angle or a little greater at
    your elbows
  • Should be tiltable and separate from the screen
  • Space in front sufficient to provide support for hands & arms
  • Key symbols must be clear and keys well spaced
  • Train yourself to use all ten fingers when typing to avoid looking down frequently

Work Desk / Surface:

  • Sufficiently large to allow flexible arrangement of screen, keyboard, documents and related equipment

Work Chair:

  • Stable and must allow freedom of movement such as swiveling to turn your whole body instead of just turning your head, and rollers to move back and forth
  • Seat height and back must be adjustable to support the arch in your low back and your mid back; “waterfall” front helps circulation in legs –knees slightly lower than hips

* Do NOT cross legs at the knees or sit with weight more on one side than the other

Footrests and Wrist Rests:

  • Footrests can be used to create an angle a little greater than 90 degrees
  • Entire sole of foot should rest comfortably on the footrest or floor
  • Wrist rests not used, wrists should be held up, not leaning on the desk

Great tool for planning your workspace  www.ergotron.com/tools/workspace-planner

Dr. Auger will speak in more detail on this subject at your place of business, church, or any organization you belong to!
There is no charge for this – it’s his way of giving back!

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Harry scott
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Harry scott

Very important information in this blog. I always try to do these things and it is hard to remember your posture and how important it it is

Ben
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Wow so I believe this is the entire reason I am having to have Chiropractic care. I have set for 20 years in an office in the wrong way and slouching and now I have changed my ways and stand as much as I can and when I am sitting, I am using these suggestions. In fact I no longer use a laptop. I think laptops are the reason most people are having major neck issues.

Linda Scott
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Linda Scott

Better work performance and energy to complete tasks if you respect your body and help it by being conscious of your habits.

Harry scott
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Harry scott

Very good article. I worked for Ibm for 40 years. This is a hard habit to break.

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