Common Computer Workstation Design Problems and Solutions to Reduce Pain at the Computer

Here are a few scenarios that could be the reason you are not comfortable while you are working with ideas to help you create a more ergonomically correct work area for your needs.

Chair Armrests Too High Or Low
In most instances the armrests are adjusted too high. Most keyboards are placed on surfaces too high for them and the computer user will adjust the armrest to the height of the work surface thinking this is supporting them properly. They are inadvertently raising their shoulders to a tensed position. If the shoulder muscles are tensed for any length of time with repetitive motion in the hands or arms, varying levels of pain or discomfort may develop depending on the length of time in this tensed position.

Solution:
Adjust the armrests up or down so that the shoulders muscles are in a relaxed position while resting on the armrests. If your shoulders are shrugged at all then the armrests are too high. If you are leaning into either armrest this could be an indication that the armrests are too low. The best way to do this is to drop your arms down by your side and just let your shoulders relax. It is important that you get a “feel” for this. In this fast paced and competitive world computer users are so focused on their work that they are not aware of the physical comfort changes that are occurring in their bodies on a daily basis.

Keyboard and Mouse Too High Or Low
This can create improper typing and mousing posture – either raising the shoulders creating tensed muscles or tilting neck down and creating bent wrists. Usually the keyboard is too high due to non-adjustable desks at standard manufacturing heights of 29”.

Solution: Raise or lower the work surface so that the shoulders are in a relaxed position. This can be done with an articulating arm/tray or an adjustable height desk. When the elbows are bent they should be slightly higher than the top of the keys on your keyboard. Keep wrists straight when typing and do not rest on pads while typing.

Mouse at a Different Level than Keyboard
This can create an awkward reach to the mouse. The arms should be close to the body when mousing with the elbows bent 90 – 120 degrees. Do not straighten your arm when mousing because it can cause fatigue and discomfort to the shoulder blade area.

Solution:
Place the mouse directly next to the keyboard preferably with no break between the keyboard and mouse. Be sure that your shoulders are in a relaxed position. Do not have

Monitor Too High Or Low
If the monitor is too low it requires bending the neck forward or down to view the screen. In high position the neck will bend backwards to read the screen.

Solution:
Try this exercise. Relax your head and neck. If you do this correctly your head will be in a slight forward tilt. Now relax your eyes by letting your eyes “fall” to their lowest position in your eyes. Notice the lowest line on the screen you can read without raising your eyes or head. Position the monitor height so that the information you are reading is centered around this area. Use the following as a guide: For 19-21” monitors the top of the view-able screen will be approximately 2” below the line of sight. The line of sight is defined as the imaginable straight line from your eyes to the screen. For 17” and smaller monitors your Let your eyes and body determine what is comfortable.

Monitor and Keyboard Not Centered Together
The computer user often will have the monitor placed to the side and will have to twist the neck left or right to view the screen. This added tension in the neck can create varying level of discomfort depe.

Solution:
Place the keyboard directly in front of the monitor so that you can look at the monitor without turning your neck sideways at all.

Monitor Positioned Incorrect With Respect to Overhead Light and Window
If the computer user is facing the window (or if the outside light is shining directly on the monitor) office glare may be a factor. If long fluorescent light bulbs overhead are perpendicular to the direction you are facing it can reflect in your eyes. The eyes constantly refocus throughout the day and the added glare from these two light sources can increase the risk of eyestrain.

Solution:
If you have long fluorescent light bulbs overhead try to face in the same direction as the length of the bulbs so the light will reflect off the side of your body instead of in your eyes. Place your monitor perpendicular to the window so the outside light will reflect off the side of your body. Due to the design of your office you may not be able to place your monitor correctly for each of these lighting sources. You may try closing or facing the blinds upwards to reduce the outside light.

How Does Your Chair Work For You?
Do you know how to adjust your chair. The chair is the foundation of the computer work area and if you have a great chair that is not adjusted properly then it will not do you any good. You want you feet to be flat on the floor or on a footrest.

Improper sitting posture:
If you are slouching in your chair you might be reducing your ability to take deep breathes due to collapsing your diaphragm. This can cause fatigue and discomfort because oxygen and nutrients cannot travel efficiently to your lower extremities and your brain.

Solution:
Sit all the way back in your chair with the lower part of your back firmly touching the backrest. This will enable you to sit in a neutral posture with ease.

Let me know how these ideas help and if you have any questions.

Wendy