Did you know that many people with desk jobs are at risk for injury because their work station is not ergonomic?  Ergonomics is the science of designing the job, equipment, and workplace to fit the worker.  Proper ergonomic design is necessary to prevent repetitive strain injuries, which can develop over time and can lead to long term disability.  Here are a few guidelines to help keep your work station as ergonomically safe as possible.

While sitting in your chair your thighs should be horizontal, lower legs vertical, feet flat on the floor (or a footrest could be used if you are shorter).  Your back should contact the backrest without cutting into the backs of your knees.  Your backrest should offer firm support, especially in the low back or lumbar region.  You should have a 90 degree angle between your spine and your thighs.  The top of your computer screen should be at eye level.  Your keyboard should be at seated elbow height while your wrists are in the neutral position while typing.  Keep items you use most often close to you so you do not have to reach.

Remember that it is important to get up throughout the day and walk around.  Our bodies were not made to sit at a desk all day long!

If you have symptoms such as neck pain and headaches they are often times preventable with a few easy changes to your work environment.  The Alliance Physical Therapy staff is trained in ergonomic assessments and can help you if you are having work related pain issues.

Yours in health,

Kelsey Eitel, SPT