How to Ergonomically Optimize Your Desk to Avoid Aches and Pains
You are probably sitting incorrectly. Or at least one could sit better. In the video above, ergonomics consultant and occupational therapist Ellen Colbert showed me how I can improve my table setting to avoid persistent neck and back pain.
I work a lot. I spend at least 4-6 hours a day at my desk and it has definitely started to take its toll on my body. So I asked Ellen to come into the office and show me what I was doing wrong. Here’s what she showed me.
Chair
The first thing she did was to grab my chair. We started by adjusting the depth of the chair so that the back of my knees was at some distance from the seat of the chair. We then moved on to the back support mechanism and made sure it was comfortably located next to my lower back. Ellen then lifted the armrests high enough for my arms to sit easily at a 90-degree angle. Finally, we raised the entire chair so that the armrests line up with the table top, making it easier for me to use my mouse and keyboard comfortably.
Monitor
Instead of crowding my desk with two monitors, we positioned the main monitor directly in front of me and the laptop angled to the side, both about 2 feet from my face. Ellen lowered the main monitor so that the top was slightly above my eye line. Using a laptop stand, we lifted the laptop so that its screen would match the height of the monitor (a stack of books would work, too).
Keyboard & Mouse
Once we had everything ready for my chair and monitor, it became easy to position the mouse and keyboard. Just place them where it is convenient for you and where you cannot get.
I was shocked at how many of these seemingly obvious things I was doing wrong. After making these adjustments and reminding myself to take regular breaks to get up and walk, I already felt more comfortable.
After all, the golden rule is to listen to your body. If you already have a system that is working for you and your body is not telling you that something is wrong, then you are fine. But, if, like me, you start to feel minor aches and pains after long bouts of work, then it may be time to reconsider where you sit and how you sit.