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The 15 Point Ergonomic Checklist
This is how to set up your workspace properly:
1. Sit right back in your chair so that your back rest supports your pelvis at belt level
2. Chair size: If your chair touches the back of your knees, the chair is too big for you.
3. If your chair can’t slid under the desk due to the arm rests, remove the arms rests.
4. Adjust the height of your chair so that your forearms rest at desk height (with the elbows at 90 degrees by your side)
5. Keep your knees bent at 90 degrees. Don’t overbend or straighten them.
6. Your heels should touch the ground after adjusting your chair height in step 4. If not, get a footrest for them (so that your heels just touch the foot support).
7. Place your keyboard and mouse at a distance where they can be used… while your elbows are to the side of your body. Don’t reach forward for them.
8. Keep the wrists straight—not bent or extended back—to avoid RSI, or wrist related issues like carpal tunnel syndrome.
9. To avoid pressure points where your wrist touches the desk, you can support your wrist with something soft, like a rolled up, small hand towel.
10. Your computer screen should about fingertip distance from your face.
11. The top of your computer screen should sit at eye height.
12. If you have two computer screens, put the main screen directly in front of you and other screen as close as possible to the side. For people who use two computer screens equally, place both screens directly in front of you, so that each screen’s inner edge sits directly in front of you.
13. Plug your laptop into an elevated computer monitor or elevate your laptop screen and use a wireless keyboard.
14. Don’t hold your phone with your shoulder! Use either a hand to support it properly, loud speakers, or a headphone set.
15. Get up at least once an hour… and use a chiming app to remind you to check your posture and do seated stretches every 15 minutes
Check out the best Desk Exercises to do
