December 11, 2017 /
Computer Ergonomics Checklist
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!
- 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.
- 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.
- 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.
- 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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