Setting up an ergonomic work station

Prolonged sitting in awkward postures and poor workstation ergonomics have been shown to significantly increase the risk of developing neck pain and low back pain among office workers.

When sitting without adequate support, the natural tendency is to hunch over or slouch down in the chair.  Simply leaning forward 30 degrees to get closer to the computer screen puts 3 to 4 times more strain on the disc and surrounding structure and overstretches the spinal ligaments causing damage to the lower back and neck.   An ergonomic work station set up to the proportions of the individual users’ body can encourage good posture and offer maximum support to the spine.

Here are a few tips to help make sure your workstation will cause the least amount of stress to the spine. Your Physiotherapist can carry out a more detailed work station assessment.

Ergonomic Chair

If buying a chair, ensure you get one that is stable, preferable with 5 legs in a star shape. The seat height must be adjustable and the back rest must be adjustable in height and tilt.  Ideally the back rest must move independently of the seat to allow a comfortable position.  To be seated comfortably your feet should be flat on the ground and your knee and hips at 90 degrees or slightly above.  First begin by sitting comfortably as close as possible to your desk and rest your arm on your work surface.  If your elbows are not at 90 degrees adjust your office chair up or down.  While working your bottom should be pressed against the back of your chair and there should be a small cushion that causes your lower back to arch slightly so you don’t slump forward or slouch into the chair.

Work desk

The work desk of every individual must take into account their heights to allow for clearance for the legs, knees and thighs.  Ideally the desk should be up to 34inchs high.

Screen level

Place your monitor directly in front of you and at about an arms’ length away.  Looking straight ahead at the computer screen shut your eyes and then open, your gaze should fall on the address bar of your screen.  If either higher or lower then you will have to adjust your screen height.

Keyboard

Your wrist should be straight when using a keyboard. Keep the elbows vertical under the shoulders and right by your side. The computer keyboard should be positioned close enough to the body so that it is not necessary to lean forward to reach it.  Keep all objects such as telephone, stapler, and printed materials accessible and close to you to prevent repeated stretching and twisting to reach objects including.

No matter how comfortable one is in an office chair, prolonged static posture is not good for your spine or your health.  Make sure you stand up for 2 minutes in every 30 minutes or at least change your posture as often as is possible.

Nkiru Jibuaku

Nkiru Jibuaku is a British trained Physiotherapist. She currently works as a Senior Physiotherapist in Lagos and can be reached on  [email protected]