Ergonomics For Sedentary Jobs | Progressive Spine & Sports Care

Video Transcript | Tips For Sedentary Jobs & Ergonomics?

 

Dr. Who: So, Let’s talk about sedentary jobs, like office work. How should a person who works behind a desk set up their workspace to make it less taxing on their body?

Dr. Kevin McElroy: Good Question, because obviously a lot of people have sedentary jobs…

So the thing to think about is 90 degrees. You want your body to be at 90-degree angles as much as possible. So, starting at your feet – you want your feet flat on the floor and you raise the height of your chair to get your knees to bend at 90 degrees. So most people are higher than that and so they’re kind of, having to lean forward a little bit to reach the rest of their equipment. Then their arms should be at 90 degrees as well. [Your] keyboard should be at hand height so you’re not lifting up or lowering your hands. Same as the mouse, everything that you’re doing should be at this level. Not to put pressure on your wrist or your elbows as well, so you want to rest on your forearms.

Then the most important thing for your neck and upper back is to have the screen height at the right height. So, what you want to do is [have] eye level at the top of the screen. A lot of people will have the middle of their screen at eye level if they’re trying to set up something ergonomically, but it really should be the top of the screen.

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