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Tools for Ergonomic Workstation Design

Individuals who spend extended periods of time at a particular workstation risk developing tendon and muscle problems from prolonged awkward positions and repetitive activities. To reduce this risk, you need a workstation ergonomically designed to maintain proper spinal alignment and reduce pressure on your joints. Investigate several different areas when designing an ergonomically comfortable workstation.

  1. Desktop Setup

    • The first area to consider when designing an ergonomic workstation is the setup of your desktop equipment. Most jobs require a computer, keyboard, mouse and phone. Position your computer screen to be directly in front of you to avoid rotating your neck for prolonged periods of time. If your job entails frequent use of documents, attach a document holder to the side of your monitor to keep these papers at eye level. Position your keyboard directly in front of the computer screen to allow you to maintain proper posture. If available, use a wireless mouse and position it beside your keyboard so that you are not reaching across the desk to use it. Attach a headset to your phone to avoid stabilizing it with your neck and shoulder.

    Chair Selection

    • Find a chair that will help you maintain proper posture throughout the workday. Get a chair that has wheels and easily swivels to allow you to make changes in position without twisting your body. The depth of the chair should be sufficient to allow you to sit all the way back with your lower back and thighs supported comfortably. Look for a chair that has a rounded area of support where your lower back meets the chair. This will encourage you to sit with good posture rather than slouching if you become fatigued. If this option is not available, buy a lumbar support roll and attach it to the chair. Avoid chairs with armrests; they may cause you to lean on them when sitting or typing, placing additional pressure on your elbows.

    Chair and Desk Setup

    • Sit in your chair and position yourself at your workstation. Begin at the top and keep the computer monitor at eye level. If it is too low, prop it up on phone books or purchase a monitor stand. Relax your shoulders and bend your elbows to approximately 90 degrees when typing. This may require you to adjust the height of your chair. Bend hips and knees to approximately 90 degrees too. Finally, if your feet don't rest on the floor, place a footrest underneath them.

    Other Considerations

    • Several environmental factors can impact the health of employees. You need proper lighting to avoid straining your eyes to see your computer screen. If possible, set up your workstation in a quiet area. Noise increases muscle tension. Settle into a well-ventilated, temperature-controlled environment whenever possible.

      Take frequent mini-breaks throughout the workday to give your eyes and muscles a break. Stand up and stretch every 30 minutes to give your back a break. Stretch your forearms and shoulders to reduce muscle pain from fatigue and overuse. Vary your tasks throughout the day to avoid prolonged periods doing a single activity.

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