Ergonomic expert Mark Mullin offers tips on home-office ergonomics.
- A desk should be 26 inches across by 29-1/2 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 x 4-foot blocks. The keyboard should sit at seated elbow height. There should be plenty of room on the desk for both a computer and ample work space.
- 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. To ensure a 90-degree angle, the back of the knees should touch the chair's seat. If they do not, use a footrest. The chair's back should press up against the small of the back. Use a pillow if the chair back is not adjustable. Your feet should rest flat on the floor.
- Your feet and the floor should be at a 90-degree angle. If the chair is not adjustable, use a footrest. Make one by using a fruit crate or a cardboard box filled with old magazines.
- 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 (head evenly over shoulders, not looking up or down).
- Use a wrist rest at the base of the keyboard. It should have rounded edges. Instead of buying one, make one by using bubble wrap as a wrist rest. Simply cut two pieces to the proper size and tape the pieces together.
- 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.
- 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.
- When using a mouse, use the whole arm, not just the forearm. Keep the wrist straight. The mouse should be within a close distance to you.
