Among numerous other adaptations, 2020 has brought about an increasing number of workers and students utilizing virtual platforms at home to accomplish their daily tasks. Add recreational technology time like perusing social media on the laptop, combing through DIY projects on the desktop, or recording your most recent snap-tweet-tok on your handheld device and your body is accumulating a lot of sedentary stress. Unfortunately, poor ergonomics is a common workstation deficiency that often contributes to musculoskeletal disorders; a group of painful disorders of muscles, tendons, and nerves. Carpal tunnel syndrome, tendonitis, thoracic outlet syndrome, and tension neck syndrome are examples. For the health of your family, there has never been a more important time to pay attention to the ergonomics of the at home work (and play) stations.
Actually create a workstation. Utilizing the couch, living room floor, or bed might be less damaging in a short term recreational tech use situation – it is definitely not a long term workstation solution without significant repercussions. Establish a consistent in-home place to work that can be adaptable to the individual user. A desk space is optimal but countertop or table space can be utilized and adapted ergonomically.
Adapt your space. The basic science of ergonomics involves fitting workplace conditions and job demands to the worker/student in order to minimize risk factors and prevent musculoskeletal disorders. Be it employee, student, or recreational user – the basic concepts of computer workstation ergonomics remain consistent.
- Neutral Posture – A proper posture while performing sitting work includes; head balanced over top of the shoulders, shoulders hanging relaxed down along the sides (elbows in), elbows at 90 degrees, wrists straight/flat (neutral), low back supported, 90 degrees at hips, 90 degrees at knees, and feet flat on the floor or footrest.
- Workstation height – The keyboard (ASDF row) and mouse should be placed at elbow level. The top of the monitor should be at or slightly below eye height. Chair height should be where the thighs are approximately parallel with the floor. Worktop height should allow for the forearms to remain approximately parallel with the floor.
- Proper support – The low back and mid-back should be properly supported with an adequate chair or added back support cushions. Arm rests are optimal so that the weight of the forearms can rest on the arm rests to avoid hunching the shoulders forward. The lower extremity should be supported by comfortably keeping both feet flat against the floor or a footrest.
- Positioning – The best monitor placement is 20-40 inches away from the eyes (the bigger the monitor the larger the desired distance). Multiple monitors should be placed close together and at the same height to minimize repetitive head turning and eye fatigue. Commonly used materials/tools should be placed close to the body in the primary work zone in order to minimize reaching and twisting.
- Chair choice – Using an adjustable chair with adequate support is optimal to avoid extended time in the same position with minimal support that leads to poor working posture. When choosing a chair consider the following; does it allow you to use a neutral seated posture, are the height, tilt, and armrests adjustable, does it provide good support, does the seat swivel, is the chair stable (5 feet in a star pattern are best).
- Build in breaks – It is easy to become consumed in our tasks. In order to decrease eye strain, minimize body fatigue, and increase production capability become consistent at working in breaks. Use 20-20-20 microbreaks → take a 20 second break every 20 minutes to look at something at least 20 feet away. Also use 2 minute mini-breaks every hour to stand up, move, and/or stretch. This would be a good time to get some water intake too.
Would you like an easy to use computer workstation ergonomic checklist? Check out this one from the National Institute of Occupational Health and Safety (NIOSH) – https://www.cdc.gov/niosh/topics/ergonomics/ergoprimer/pdfs/Computer-Workstation-Checklist.pdf
Workstation ergonomics are important for not only the adult worker but also for our virtual learners. If you have any questions on how to set up an ergonomic workstation for your family or if you need any cost-effective creative ideas to properly adapt a workstation please ask your Doctor of Chiropractic at your next visit!
