Computer Ergonomics Checklist

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Working at a computer all day can take a toll on your body if your workstation isn’t set up right.

Here’s a checklist to keep your spine healthy!

Monitors

  • Use monitors that are big enough. 24”+ is ideal.
  • Set your text size or resolution high enough so you don’t find yourself leaning forward.
  • Monitor should be placed arms-length away from you, and the top of the monitor at the same height as your eyes.
  • Use a monitor arm for easy placement, and to free up desk space.
  • Consider an ultrawide monitor instead of dual monitors.

Mouse and Keyboard

  • Your elbows should be at your side and at a 90 degree angle.
  • Your wrists should be fairly neutral.

Chair

  • Use a chair with good lumbar support. It will keep you from hunching over.
  • Try to notice when your posture is bad. Push your chest up, shoulders back and down, and roll your hips forward.

Click here for a list of the best office chairs of 2017

Desk

  • If possible, use a standing desk! Not only is it good for your posture, but it also increases wakefulness and productivity.
  • A keyboard/mouse tray can help keep your elbows and wrists in a good position in case your desk is too high or your chair doesn’t go high enough.

Laptop

  • If you use a laptop, use a stand to raise the height of the screen.
  • If you’re at home or at the office, use a bigger one such as the AmazonBasics laptop stand, paired with a mouse and keyboard since it will be too high to use the built-in ones.
  • If you’re out and about, such as a coffee shop, use a portable stand such as Easel from iSkelter to raise the display height a little and help your wrist angle.
  • Make sure your text size is set big enough! Because laptops have small screens, you’re more likely to hunch over to get close to the screen.

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