Ergonomics Expert Explains How to Set Up Your Desk | WSJ Pro Tip
2 min read
6 months ago
Published on Apr 23, 2024
This response is partially generated with the help of AI. It may contain inaccuracies.
Table of Contents
How to Set Up Your Desk Ergonomically
Step 1: Adjust Your Chair
- Start by adjusting the height of your chair to ensure your elbows are bent at a 90-degree angle.
- The average desk height is 29 to 30 inches tall, but it may vary for some individuals.
- If needed, use a ream of paper to raise or lower your chair to the appropriate height.
Step 2: Adjust Your Monitor
- Place your monitor at a comfortable distance to avoid straining your eyes or posture.
- Raise the monitor to eye level using a ream of paper if necessary.
- For dual monitors, position them so you are centered between the two screens.
- If using a laptop, elevate the screen with a kickstand and use an external keyboard and mouse for better ergonomics.
Step 3: Position Your Mouse and Keyboard
- Align your keyboard with where your hands naturally rest.
- Place your mouse next to the keyboard to minimize reaching.
- Use your elbow, not your shoulder, to move the mouse and keyboard to prevent strain.
Step 4: Position Your Phone
- Keep your phone on your non-writing side to avoid neck pain.
- Consider using a headset for calls to keep your hands free for typing or writing.
Step 5: Move
- Perform simple exercises every 10-15 minutes to prevent slouching and maintain good posture.
- Chin tucks, upper traps stretches, scapular retractions, and pelvic tilts are recommended exercises.
- Remember to stand up and walk around every hour to prevent stiffness and promote circulation.
By following these steps, you can set up your desk ergonomically to avoid pain and discomfort in the long run.