Neutral postures are encouraged to be maintained during your entire work day. However, it is easy to sit in a poor posture without ever being noticed in a prolonged-hour-task until those pain and ache crepe in your back, neck, and shoulders.
You may need to use the below list for checking if your workstations are safe. Long periods of repetitive work in poor posture will lead to hand, neck, and back problems. Among them, some cases will even result in disability in time. We provide an easy to follow guide to help you organize your work environment so you can have safer, more comfortable, and more productive work performance. If you find you are not aligned with any of these check list, do not hesitate to change it. In fact, you need to change it as you are reading this and make conscious efforts to improve your sitting posture for better health.
Take a few minutes to study your work environment and adjust it according to the guidelines. Generally, the most important factor in determining a good neutral posture is to have correct height and correct distance association with the seat. Your computer monitor and keyboard should be directly in front of you where your eyes needed to be level with the center of the monitor.
If you don’t know where to start, it is best to begin your ergonomic correction by adjusting your chair, then the keyboard, and finally the monitor height. Here are some key points:
1. Adjust the height of the chair and make sure your upper legs are parallel to the floor. The back height needs to be adjusted to the position where your back is firmly supported and angled backward while your feet are planted on the floor or a footrest.
2. The height of your keyboard and the mouse should be set to where your hands, wrists and forearms are in a straight line. Your arms need to be close to your sides comfortably while you maneuver the keyboards or the mouse.
3. The top of the monitor screen should be even with your head and directly in front of you while you are in your office chair comfortably without and twists. It is recommended that your eyes should be at a slightly downward angle with the monitor.
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