Workstation Setup – What’s The Big Deal?

Setting up your workstation properly is an important key factor to help eliminate aches and pains while sitting at your computer for any length of time. A bad workstation setup can lead to bad posture, back and neck pain, carpal tunnel syndrome, eye strain, leg numbness, and a number of other physical distresses.

Over the course of this article you will learn how to set up your workstation properly, to help avoid health problems later down the line. After you have your workstation set up properly, consider giving your PC a tune up, to avoid unnecessary wait time when using multiple applications.

Proper Setup of Your Computer Workstation

More than 95 percent of home computer users have their workstation setup wrong. If you find that you back and neck ache after prolonged use of your computer, your workstation may not be properly setup.

When you sit at your computer you should feel relaxed. Don’t  sit all “hunched” up, or feel “stiff” when you sit at your computer. Make certain to keep your shoulders and neck relaxed. Don’t rest your arms and elbows on the desk, keep them relaxed and close to your body. Your elbows should sit close to your waist.

Your hips, legs and feet should feel relaxed too. Nothing should feel tight or uncomfortable at your workstation. Nothing should hurt, or feel numb. If it does, follow some of the tips below.

Proper Workstation Setup of your Keyboard and Mouse

 

Personally, I have a pull out keyboard as shown below. It pulls out right above my lap.That is where your keyboard should be. It should not sit up high, It should be just in line with your navel. The mouse should be kept right next to the keyboard at the same height. Your arms and wrists should feel relaxed when typing. If you have to hunch up your shoulders and lay your wrists on the desk to type, you need a pull out keyboard tray/platform.

Height of Your Monitor at Your Workstation

The height of your monitor is important too. You don’t want to be looking down, or up at your monitor. You want to be looking “straight on” at it. Try to set up your workstation so that the monitor is at eye level. Meaning, the top of the top of the monitor is at your eye level. If you feel that you have to look down, or up – even slightly, adjust your monitor so your neck is relaxed. If you get neck and shoulder pain when sitting at the computer, it could be that the monitor is not at the correct height. It could mean your keyboard and mouse need to be adjusted.

Floor/Feet/Legs

 

I know it sounds silly, but even if your feet touch the floor when sitting at your workstation, you could still be sitting wrong. If your legs ache when sitting for too long, or your legs and feet go numb – you’re sitting wrong. Pressure to the back of the legs causes the numbness and pain in your legs. You should sit so that your thighs should be horizontal. Basically your legs (thighs and calves) should be at a 90 degree angle between the them as shown in the illustration.

I’m so short, I have to use a footrest. If I don’t my legs will go numb. You want to keep the pressure off the back of your legs. There are many types of foot rests available to purchase. You just need to find one that works for you.

Backrest and Chair

Your chair should be comfortable. I prefer to tell people to purchase a chair without arms, but that is completely up to you. Most of the time, if you have a chair with arms at your workstation, you will find yourself resting your elbows on the arms.

Today they have chairs that can support your back with built in back supports. You can even change the support of to your buttock. You can even tilt a chair’s seat forward and backward. You want to make certain that your lower spine (lumbar), is supported well.

If you need more support for your back, purchase a backrest. This is something that you will have to go and try. Sit is a few chairs and try out some backrests at your local office supply or electronics store. A backrest and chair is kind of personal. What works for you, may not work for me. That’s why it is important to “try before you buy.” Keep your back supported – it will help alleviate that lower back pain you may get when sitting for too long.

Telephone

If you have a telephone at your workstation, keep it within arms reach. You should not have to reach for your phone. Reaching for things, such as the phone can cause shoulder, neck, and back strain. If you have aheadset, I recommend that you use it. Even better, if you don’t – go purchase one.

You should also never hold the phone receiver between your neck and shoulder. I know most of you probably do that exact same thing. I am guilty of it too, so don’t feel bad. However, I do own a headset and try to use that most of the time. It makes things so much easier. You can keep your hands free, and continue typing or working. You just click a button and start talking. It’s that easy.

Key Points to Proper Workstation Setup

• Your forearms should feel relaxed when type or use the mouse.
• Avoid reaching overhead a lot, or bending over a lot.
• Keep your monitor at eye level. Don’t look down or up at it.
• Keep your legs relaxed and at a 90 degree angle. Use a footrest to relax your legs and hips.
• Don’t rest your wrists on the workstation table or a wrist rest when you are typing. You can add pressure to your wrists causing carpal tunnel syndrome.
• Use a backrest to support your lower spine.
• Take breaks often. Take a quick break every hour or hour-and-a-half. Get up, stretch, or go for a two minute walk, and get your blood flowing again.
• Avoid eye strain by looking away from the monitor frequently. The rule of thumb is, for every hour you are looking at the monitor constantly – look away for about 10 to 15 seconds, and stare at an object far away.