How to set-up an ergonomically correct work area

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In this day and time, many people work from a desk for long hours with only minimal down time. They answer phones, type on computers, enter logs manually, order supplies. The list is endless and the issues arising from this are probably just as lengthy so I want to tell you about ergonomics and how it can make or break the probability of future back, neck and joint problems.

It is a new year, so let's all make an effort to do away with our old bad habits. We will begin with your work area. Since so much time is spent here, we need to make sure it is as comfortable as possible for you. Being more ergonomically correct means more comfort and less pain which should lead to a happier, more productive you.


First let's look at your seating. Do you cross your knees when you sit? Do you sit up straight? Do you use a lumbar pillow? Is your chair the right size for your body?

All of these questions are important. Crossing your knees when you sit can lead to back pain. Shoulders should be relaxed and your elbows should hang naturally and remain close to your body. A high back chair with arm rests is great support for your shoulder blades. The best choice is one that supports the lower back. If not, you should use a padded backrest designed for this purpose. Allow 1-3 inches between the edge of your chair seat and your knees.

Your thighs should not feel like the circulation to your legs is being cut off because of the lack of padding in your chair. Your hips and thighs should be well supported and should be parallel to the floor. Your knees should be at about the same height as your hips or a little lower and you should be able to place your feet fully on the floor. If not, use a foot stool. As you work, remember to put your feet slightly out in front of your knees - remember, no crossing your legs or ankles. Move your feet often.

You can lean back slightly, but be careful not to over do it. Your chair back should still support your shoulders while continuing to provide good lumbar support. Your computer screen must be at eye level so your head is level or bent forward slightly.

Once you have your workstation set up just the way you want it, you are ready to go. During the day, remember to take breaks. Stand and stretch. You should even stretch your fingers, hands, legs and arms. Stretch your fingers out as far as you can and then make a fist. Repeat this several times. Walk around periodically. This helps keep your mind fresh and your circulation flowing.

If you are experiencing discomfort or pain from your work habits, be sure to give us a call for your free consultation. 479-646-3984. Visit our website at http://www.BalkmanClinic.com.

Check out this video about choosing your desk chair