Desk Ergonomics: Health Check for Your Desk

          Work Ergonomics is an important aspect in all of our lives as we spend most of our time at work throughout the week. That said, without a proper computer set-up at work, many injuries can come as a result! Injuries such as muscle strains, neck pain, low back pain, and even tendonitis in the elbow, forearm, wrist, or hand can occur. Poor posture at work can lead to a decrease in function and an increase in overall pain. Additionally, prolonged positions of poor postures can lead to a reduction in your abdominal cavity causing a decrease in function of your vital organs such as your lungs. However, here at Empire we focus on improving function and reducing the risk of injury!
For this reason, below are some quick tips to keep you safe at work: 

1. Your wrists should not be resting on the keyboard but rather be kept in a neutral position to reduce stress on the wrist. The wrists should be held up even with the back of your hands.
2. Your fingers should be in a straight line with your forearms when typing. To make this easier, you can tilt the back edge of the keyboard down. 
3. The keyboard should be just above your lap so your elbows are bent at ~90 degrees. 
4. The monitor should be slightly below eye level and straight ahead while being arm's length away. 
5. Chair position should be kept in a place where it supports your back in an upright position while maintaining the curve in your low back. If your chair does not have enough support then you can consider putting a rolled towel or cushion behind your low back. 
6. The height of the chair should allow both your feet to be flat on the ground with your thighs parallel to the ground.
7. It is always beneficial to have a desk that can be both standing or sitting as shown in the picture below. Taking a break from these prolonged positions can help reduce stress on certain areas of the body and decrease symptoms of pain

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By: Dr. Kyle Ioos, PT, DPT