Home-Office Ergonomics

When setting up a home office, don't forget to make it ergonomically correct. Here's how:

1. A desk should be 26 inches across by 29½ inches off the ground, regardless of your height. Adjust the chair to the desk proportions. If the desk is not the proper height, raise it by using 2-by-4-foot blocks. The keyboard should sit at elbow height. There should be plenty of room on the desk for a computer and ample work space.
   
   
2. A chair that does not provide good posture can lead to lower back pain. If a chair is too high, there can be loss in circulation in legs and feet. You should have a good ergonomic chair that is adjustable for full lumbar support. The chair should also be padded. Your lower legs should be at a 90-degree angle to the floor, with your feet flat on the floor. To ensure this, the backs of the knees should touch the chair's seat. If they do not, use a footrest. You can make one by using a fruit crate or a cardboard box filled with old magazines. The chair's back should press against the small of the back. Use a pillow if the chair back is not adjustable. Your feet should rest flat on the floor.
   
   
3. Sit between 18 and 28 inches from the computer monitor (use a measuring tape to measure). The monitor should tilt and swivel for adjustments. The top of the computer screen should be at eye level or at a 10- to 20-degree angle (with head evenly over shoulders, not looking up or down).
   
   
4. Use a wrist rest at the base of the keyboard. It should have rounded edges. Instead of buying one, make one with bubble wrap. Simply cut two pieces to the proper size and tape them together.
   
   
5. Assemble a document holder below the computer screen. If you don't have a copy holder, try a clipboard (remember to have the copy at an incline). This will eliminate strain caused by reading copy from the top of a desk and turning to type it into the computer. Use an acrylic frame with a rubber band to secure.
   
   
6. Direct-light sources should be positioned away from the screen to eliminate glare. If glare is persistent, try a glare filter. They are inexpensive and are available at home-office stores. The monitor should be perpendicular to the light source (such as a window), and the screen should be perpendicular to the desk.
   
   
7. When using a mouse, use the whole arm, not just the forearm. Keep the wrist straight. The mouse should be within a close distance from you.