How-to Basics: Ergonomic Desk Setup
Time:2021-06-17
Views:393
How-to Basics: Ergonomic Desk Setup
Let‘s get back to the basics of How to set up your desk ergonomically. Desk setup involves everything from your sitting/standing position at your desk to how you effectively arrange the equipment on your desk. Here are tips that you need to keep in mind for an ergonomic desk setup to avoid pain later on in your life.
ADJUST YOUR CHAIR/TABLE HEIGHT
Assuming that you already have an adjustable chair or an adjustable standing desk, their height should ensure the following points:
Your elbows are bent to 90 degrees (sitting and standing alike).
Your feet are touching the floor. If not, use a footrest (or anything that could act as a footrest).
ADJUST YOUR MONITOR
The wrong position and height of your monitor can cause eye strain and bad posture. Make sure:
Your monitor is about arm‘s length.
Top of the screen is eye level.
You can adjust your monitor height by using a monitor stand or monitor arm.
For multiple monitors desk setup, remember:
If you have a primary monitor, make sure it is directly in front of you.
If you use multiple monitors equally, line them up so you are in the middle of the displays.
It‘s rare that you use 3 or more monitors equally, just ensure that your primary display is in the middle. The second and third one can go both sides of the main screen, or the third one stacked.
For laptop desk setup, if the display is too low to the recommended level, consider using a laptop stand so that it‘s at a proper height. Usually, you will need an external keyboard and mouse.
ADJUST YOUR MOUSE & KEYBOARD
When your elbows are bent at 90 degrees, where your hands end up is where your keyboard should be.
Your mouse is positioned next to your keyboard.
For the correct position, you want to move from your elbow instead of your shoulder, which can cause strain or pain.
EVERYTHING ELSE ON YOUR DESK
You should limit things appearing on your desk. Keep it to a minimum of things you usually use. Such as your water bottle, notebook, pen, mug,...
Your necessities should be within your reach.
If you use your phone regularly, consider using a headphone
MOVING & EXERCISING
We all tend to slouch after 10-15 minutes of proper sitting. Consider:
Standing up if you have an adjustable standing desk.
Follow the stretches recommended by the Canadian Centre for Occupational Health and Safety
Get up your chair every hour.
Remember, a well-functioned, healthy desk setup could be a good-looking desk setup as well. Cheers!
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