Setting Up a Work Station

Many people suffer from the constant strain of poor posture.  This article will give you the optimal set up at your work station.  However, it is important to understand that any posture will at one point lead to fatigue.  Therefore small changes in posture and micro-breaks throughout your workday will give you most relief. The following information is from the Ontario Ministry of Labour website.

Computer monitor should he at a height to allow your neck to be straight (top of screen at eye level).  If you wear bifocals the screen should be slightly lower so head is neutral when reading the top line on the screen

There should be a 90 degree bend at your elbows, with your arms hanging naturally at your sides

Your hands should be in line with your forearms, so there is no bending of your wrists

Your thighs should be parallel to the floor, allowing your feet to rest flat on either the floor or a footrest

Your chair should have a lumbar (low-back) support to help maintain your natural lumbar curve in the seated position

Your mouse hand should be supported so there is no bend in the wrist

Use a document holder that is adjustable, to the same height as your monitor


Although the above is helpful, less people are using desktop computers as the popularity of laptops increase.  With the screen and keyboard connected, the screen will be too low, the keyboard will be placed too high or a little bit of both.  This means the importance of micro-breaks increase, and more frequent changes in posture will be needed.  

If you follow the above protocol you will put yourself in a less compromising position.  However, you still will put your neck in a compromising positioning.  Losing the normal curve in your neck can cause headaches, neck stiffness, numbness and tingling into the arms and hands as well as shoulder pain. If you suffer from any of these symptoms you should seek out a corrective care chiropractor who can assess your neck and let you know if you would do well under care.