Follow the brief questionnaire below to evaluate the basic ergonomics of your computer desk. We will provide you with some guidance to optimise your workstation to improve your productivity and overall health.
1
Is your screen roughly an arm’s length- a distance of 60-70cm away from your eyes?
This can lead to a potential problem.
Change the range to 60-70cm
Perfect!.
2
Is the top of your screen at eye level?
The ideal screen position for a multifocal user is 10-15° below eye level, so that as you look down with a normal head position, the reading portion of your glasses will be naturally aligned with your screen.
3
Are your shoulders relaxed, are your upper arms parallel with your torso and are your elbows at 90-110°when using your computer?
When your shoulders are extended and your back bent forward it causes stress to build throughout your upper back. Keyboard placement is key to maintaining relaxed shoulders and a straight back.
Perfect!
Position your keyboard so that your shoulders remain relaxed, and your back straight and aligned with your chair.
4
Do your wrists remain flat when typing?
Wrists that are bent can cause fatigue and eventually injury in hands, wrists, forearms or elbows.
Wrists should remain flat, forearms parallel to the floor creating a straight line from your elbows to your fingers.
5
When seated with your arms in the correct position, are your feet flat on the floor or supported by a footrest with your hips at an approximate 110–120°angle?
When your feet are not supported and your hips are not maintaining an approximate 110–120°angle it causes stress to transfer to your lower back. This is usually caused by a chair that is not properly adjusted. When your desk is too high, and your feet do not touch the floor once your chair is adjusted for arm alignment, you must add a height adjustable footrest.
When your feet are properly supported it improves seated posture and reduces strain on the lower back.
6
Can you adjust your workstation adequately to accommodate all above mentioned guidelines?
A proper ergonomic assessment will be able to identify risk and advise what changes could be made to improve your health comfort and productivity.
Adjustable ergonomic furniture is designed to support function, reducing the risk of musculoskeletal problems, joint pain, back issues, neck pain and many other health issues.
7
Do you utilise a standing desk or take regular movement breaks during the day?
Studies suggest that spending hours in a chair can cause all kinds of damage to your body, and even shorten your lifespan. If a standing desk is not an option, get up every 30 minutes or so to move and stretch. Instead of sending an email to your co-worker down the hall, discuss the issue with them in person.
Movement breaks have tons of benefits. But some of the most obvious benefits of being more active are:
The numbers from the assessment corresponds to the diagram
Move your screen between 50-75cm from your eyes
Position the top of the screen at approximately eye level If you are using multifocal/progression lenses: Lower your monitor to approximately 10-15° below eye level.
Adjust the height of your chair so that your forearms are parallel to the floor and there is no contact stress between the edge of the desk and your arms. Your feet should rest on the floor or on a footrest and your hips should be at a 110–120° angle. Ensure that you are sitting back in the chair, and optimally utilising the backrest.
Keep your wrists in a neutral position and not bent upward or downward. Wrists should remain flat, forearms should be parallel to the floor- creating a straight line from your elbows to your fingertips.
Postural awareness is key, we can assist in doing an ergonomic assessment and advise which of our products can benefit your current workstation.
Be flexible by repositioning your monitor, keyboard and chair regularly. You can install adjustable mounts to make transitioning easier.
Invest in a standing desk.
Δ
