Good morning! Dr. Kelly here.
You neck, back, wrist pain can be coming from poor workstation ergonomics. Below is a general overview of a workstation setup.
You can add a blue screen filter to the monitor. You can apply the recommendations below to a standing desk too. Let me know if you have any specific questions that I did not mention.
Chair Height
- Seat Height: Adjust the chair so your feet are flat on the ground, with your knees bent at a 90-degree angle or slightly more. If your feet don’t reach the floor, use a footrest.
- Seat Depth: There should be about 2-3 inches (a fist’s width) between the edge of the chair and the back of your knees.
- Back Support: Ensure the chair’s backrest supports the natural curve of your lower back (lumbar region).
Knees
- Position: Keep knees at the same height or slightly lower than your hips.
- Angle: Ensure your thighs are parallel to the floor.
Elbows
- Angle: Your elbows should be bent at a 90-110 degree angle, close to your sides.
- Armrests: Adjust armrests so they support your forearms lightly without pushing your shoulders upward.
Eyes
- Monitor Height: The top of the monitor screen should be at or just below eye level when you’re sitting upright.
- Distance: Position the monitor about 20-30 inches (an arm’s length) away from your eyes.
- Angle: Tilt the monitor back slightly (10-20 degrees) to reduce glare and promote a neutral head position.
Hand and Wrist Position
- Height: Your hands should be at or slightly below elbow height when typing.
- Wrist Posture: Keep wrists straight and relaxed. Use a wrist rest only as a break from typing, not as a constant resting surface.
Keyboard and Mouse
- Keyboard: Place it directly in front of you, about 1-2 inches from the edge of the desk.
- Mouse: Position the mouse at the same height as the keyboard and within easy reach, keeping your wrist neutral. Use a mouse pad with wrist support if needed.
Monitor Placement
- Primary Monitor: Centered directly in front of you.
- Secondary Monitor: Place it slightly to the side, depending on how often you use it. If you use both equally, position them symmetrically.
Phone Placement
- Location: Keep the phone within arm’s reach to avoid overreaching. Use a headset or speakerphone if you spend a lot of time on calls.
Lighting
- Natural Light: Position the workstation perpendicular to windows to reduce glare.
- Desk Lamp: Use a lamp with adjustable brightness, angled away to minimize screen glare.
Other Tips
- Footrest (if needed): Helps maintain proper knee and foot position if the chair height is too high.
- Desk Height: Should be roughly at elbow height when seated.
- Accessories: Place items like pens, notepads, or water bottles within easy reach to avoid unnecessary twisting or stretching.
This setup ensures a healthy posture, reduces strain, and maximizes productivity.
Let me know if you’d like any specific adjustments!
Yours in Health Naturally,
Dr. Kelly