Tips to Improve Posture at Your Computer Workstation

We don’t typically think of the office as a risky work environment, but thousands of employees suffer from office-related injuries each year. From slips, falls and lifting injuries to eyestrain, bursitis and carpal tunnel syndrome, office workers face a unique set of risks and challenges on the job.

Some of the most common injuries in an office setting are related to ergonomics. Using a workstation that is not tailored to your body promotes poor posture, which can produce musculoskeletal disorders such as carpal tunnel syndrome and tendonitis. Although ergonomics injuries are quite common, they are largely preventable with simple postural changes and workspace adjustments (Source: MedicineNet).

According to the Occupational Safety and Health Administration, “Adapting tasks, workstations, tools, and equipment to fit the worker can help reduce physical stress on a worker’s body and eliminate many potentially serious, disabling work-related musculoskeletal disorders.”

To prevent the occurrence of ergonomics injuries in your workspace, make the following adjustments:

  • Keep your hands straight and perpendicular to the keyboard when typing
  • Ensure that your hand stays in line with your wrist when operating your mouse. Do not bend your wrist up, down, or to the side.
  • Adjust the height of your keyboard to maintain a neutral position for your arms, hands and wrists (Source: Tech Insider)
  • Adjust your chair height so feet rest flat on the floor, elbows hang comfortably at your sides, shoulders are relaxed, and wrists are kept in a neutral position
  • Place the mouse next to your keyboard to avoid neck or shoulder strain
  • Adjust your computer monitor so the top of your screen meets eye level
  • Prevent poor posture and slouching by taking frequent breaks to stand and stretch