01 Sep 2011
Here are a few simple ways to improve your work space and prevent aches and pains
LIGHTING
You should be able to read your documents on the table clearly. If your desk is overshadowed by overhead cabinets, set up a desk lamp. Do not place your monitor too near the window as the glare may irritate the eyes.
CHAIR AND TABLE
Create enough space on the table for your monitor, keyboard, mouse and other documents. To make space, store your documents elsewhere or get a bigger desk.
Clear the clutter under the table to give yourself legroom so you can sit close to the table and not slouch.
If your table and chair come with adjustable controls, make sure you know how to operate them. Therapists say most users do not know how to adjust their equipment.
If the edge of the chair is sharp and digging into the back of your thighs, use a cushion on the seat to prevent contact stress, which causes numbness. Ensure there is enough space between the chair edge and the back of the knees. If your chair seat is too deep, use a cushion or lumbar support at the lower back area.
MONITOR
Avoid placing the monitor such that the screen is facing a direct light source as this can increase glare. You can install computer software to freeze your screen at regular intervals to remind yourself to take breaks.
KEYBOARD AND MOUSE
Most keyboards should allow you to work with your elbows close to the side of your body. Bad positioning of the elbows and wrists tends to be the result of chair and table heights.
If the mouse does not fit the size of your palm, buy one that does.
DOCUMENT HOLDER
Switching between looking at paper documents on the desk and the screen frequently could increase your risk of repetitive stress injury in the neck. Use a document holder.
PHONE
Use a headset if you are always on the phone. Do not cradle the receiver between your head and shoulders as this strains your neck and shoulder.
SOURCES: Occupational therapist Joanna Lim from Changi General Hospital and Singapore General Hospital’s senior principal physiotherapist Jennifer Liaw
Click here for JPEG format
« Back to previous
page
back to top