With Americans working an average of 47 hours per week, how you spend your time at work is an important part of your health. Proper workplace ergonomics will reduce musculoskeletal disorders such as tennis elbow (inflammation of a tendon in the elbow) and carpal tunnel syndrome (a condition affecting the hand and wrist). If you want to reduce your chances of back and neck pain, as well as reduce your risks of all of the issues associated with extended periods of sitting, check out our infographic below where we detail proper ergonomics for sitting, standing, and talking on the phone.

For Standing

• Find your Ideal Standing Desk Height so that you don’t strain your back, wrists, or elbows.
• Elbows should be close to the body, and the keyboard should be around hip level, so the hands are at the elbows’ height or slightly lower. That means that the tabletop should be roughly at or slightly below elbow height. This can be easier to accomplish with a desk that has a separate keyboard tray.
• Wrists should be bent about 10 degrees so that they are at 170 degrees to the forearm. The hands should not be less than 170 degrees (called “claw hands” which strain the wrists).
• The monitor should be at eye level, and the distance from the eyes to the screen should be roughly the size of the screen. So if you have a 17-inch monitor, your face should be 17 inches from the screen. The screen should be tilted 20 degrees backward.
• Shoulders should be back, not rounded forward.
• The head should be set back over the spine so that if someone looked at you from the side, your ears would line up over your shoulders.
• One leg can rest on a solid object resting firmly on the floor. The best height for this footrest is 10% of your height. When you’re standing, you shouldn’t hold any one position for a long period. You can also shift your weight from one leg to another, stretch, dance, do yoga poses, squat, do calf raises, do lunges, etc.
• Shoes should be comfortable, and no high heels. Orthotic wearers should be using orthotics.
• Items on the desk that you use the most should be in closest reach. Items that you use less often should be the furthest from you.
• The mouse should be close to the keyboard.
• A good standing desk mat will help reduce fatigue.
• Optional- use a leaning seat that creates a 135-degree angle between your torso and legs. With this option, it’s good to have a footrest to keep your ankle at a 90-degree angle or use a seat attached to a rounded bottom section that will hold the feet in the correct position.

For Sitting

• Elbows should be at 90 degrees.
• Knees are at 90 degrees.
• Torso 90-100 degrees to thighs.
• The monitor should be eye level and the distance from the eyes to the screen should be roughly the size of the screen. So if you have a 17-inch monitor, your face should be 17 inches from the screen. The screen should be tilted 20 degrees backward for better viewing.
• Optional-back support in your chair for lower-back support.
• Feet flat on the floor or a footrest.
• Items on the desk that you use the most should be in closest reach. Items that you use less often should be the furthest from you.
• The mouse should be close to the keyboard.
• Try kneeling on one knee with your other leg in front of you with foot flat and knee bent and 90 degrees. This is referred to as “half-kneeling” and can be a very helpful change of postural position which improves balance and core stability while maintaining proper upper body ergonomics at a seated desk. Use a cushion, rolled-up towel, or better yet an anti-fatigue mat to keep your kneeling knee comfortable on a hard floor.
• Optional- For back support in a chair for the lower back. Increase the lumbar support on your chair to a comfortable level to maintain the natural curve of your low back. If you do not have a lumbar support feature or there’s simply not enough, you can purchase this low-tech device or use a rolled-up towel.
• Use an ergonomic chair or comfortable chair for when you ist.

For Proper Cell Phone, Tablet, and Laptop Use

• Use a Bluetooth headset, wired headset/earbuds, wireless Bluetooth headset, or speakerphone.
• Looking down at your phone can create what’s known as “iposture,” or a cell phone slump, which places a lot of strain on the muscles and vertebrae of the neck and upper back. The greater the slump, the greater the pressure. Hold your phone in front of your face at eye level.
• To get your laptop at eye level when you stand, you can use a standing desk conversion kit. You put this on top of your desk and can raise it and lower it as you sit and stand throughout the day. You can use a wireless keyboard or keyboard attached to your laptop via USB to make sure your arms are in the correct position.
• Another option is to look at your phone or tablet while lying flat on your back so you’re looking straight up at your device.
• You can also use a tablet/cell phone holder that you can attach to your desk that will keep your device eye level without straining your arms.

Desktop Ergonomics Frequently Asked Questions

Here are our answers to the most frequently asked questions about proper desktop ergonomics.

What are workplace ergonomics?

Workplace ergonomics is the science of setting up your workspace in such a way that reduces discomfort and strains (such as carpal tunnel or neck pain) while increasing productivity and efficiency.

How do you ergonomically sit at a desk?

Your elbows, knees, and torso should be at 90 degrees; your feet should be flat on the floor, and the monitor should be a distance from your eyes that’s the same size as the screen.

What makes a desk ergonomic?

A standing desk is ergonomic because it gives you the option of standing, reducing the risks that come with longer periods of inactivity. Monitor arms can also make a desk more ergonomic.

What is the ergonomically correct height for a desk?

Around elbow height so that the keyboard is hip-level so that the hands are at the height of the elbows or slightly below. Adding a keyboard tray may help to get the keyboard to the correct height.

Are standing desks ergonomic?

Yes, because it gives the user the option of changing positions throughout their day. Staying seated for hours at a time can lead to back pain and other health issues.

REFERENCE

1. Reference: McKenzie, Robin (2001) 7 Steps to a Pain-Free Life: How to Rapidly Relieve Back and Neck Pain. New York, New York: Penguin Group.
2. http://money.cnn.com/2015/07/09/news/economy/americans-work-bush/
3. http://safety.uchicago.edu/tools/faqs/ergonomics.html
4. Son, J.I., Yi, C.H., Kwon, O.Y., Cynn, H.S., Lim, O.B., Baek, Y.J. and Jung, Y.J., 2018. Effects of footrest heights on muscle fatigue, kinematics, and kinetics during prolonged standing work. Journal of back and musculoskeletal rehabilitation, 31(2), pp.389-396