How to avoid pain: Ergonomics 101

If you’re like me, you probably spend way too much time in front of a computer. Stretching is sometimes a fleeting thought - especially when “in the creative zone”.  Proper ergonomic work space can save you, as physical injuries are kept minimal.  If you suffer from work-related pain, you need to consider a few things.

Tip #1: Don't strain - no pain ~~ © Patricia Pinsk

Your monitor position

Bring your monitor close enough that it forces you to sit with your back in your chair.

• Proper monitor distance: one arms’ length away.
• Proper height: your eye line falls within the top third of the screen. This keeps your neck in neutral position

Proximity of objects

Move the things you use all the time within easy reach. If you have to constantly stretch outside your neutral position, you risk having to position your body in unnatural positions, resulting in injury.

Your chair fit

If your chair isn’t the right fit – you need to find one that fits you. If you don’t sit correctly everything else suffers. It’s important that both the chair seat and back adjust independently of one another.

When you sit in a chair, you want your knees at the same height as your hips, or slightly below. Have your feet planted firmly on the floor, preferably at a 90°. For proper chair fit and set up, check the following:

• Place your fist between the back of your leg and the back of your chair.
  • Your chair is too small if your fist can’t fit, and the chair seat touches the back of your legs – this puts pressure on your sciatic nerves (causes all sorts of leg and back pain).
  • Your chair is too big if there is more than a 4 inch gap between the seat edge and your legs.

• Adjust the chair back so that you have proper lumbar support.
• Adjust the chair back so that it doesn’t propel you forward or force you to lean back.
• Adjust your armrests so your shoulders don’t hunch, and your arms are at 90° at the elbows.
• Remove the armrests if necessary to avoid incorrect sitting temptations.

Your arm and wrist position

To prevent repetitive stress or carpel tunnel injuries, do the following:

• Ensure your elbows rest directly beneath your relaxed shoulders - to keep your shoulders, upper back and arms in neutral position.
• Adjust your keyboard tray to ensure your elbows, forearms and wrists are in neutral position.
• Don’t let your elbows bend more than 90°
• Don't let your wrists flex at all.

• Use a wrist and mouse support to prevent your wrists from flexing when using the keyboard or mouse.

• Wear a sports wrist support to further prevent your wrist from flexing (found at most local drug stores).

Mouse and drawing tablet position

Position your mouse or graphic drawing tablet so you don’t have to reach for them. Avoid having your elbow move from under your shoulder. Avoid having your forearm/ hand moving outside of your shoulder width - to avoid physical stress.

Ensure your mouse fits your hand properly.

• It’s too small if it doesn’t fully support your hand in neutral position.
• It’s too big if you have to strain to use it, and it forces your wrist to flex.

Get rid of your mouse and use a graphic tablet pen if you can. It is more natural for your hand to hold a digital pen versus a mouse.

If you have the budget, consider exploring some of the other available options found at specialty ergonomic stores such as Ergo Canada and Workrite Ergonomics.

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