Listen to your body. If you have an ache or pain, that means you need to modify your workstation. Here are some computer workstation modifications to help reduce discomfort in key areas:
If you have ac
hes and pains in your back, look at your seating. Make sure you are sitting in a chair rather than the couch or a bed. Keep your thighs parallel to the floor, your knees slightly lower than your hips and your feet resting on the floor or a footrest.
The goal is to get your hips and knees at a 90 degree angle.
To get ride of wrist, thumb or neck discomfort, look at your set up for elbow and hand placement.
Your goal is to keep your elbows close to your sides with your forearms parallel to the floor, creating a 90 degree angle
between the upper arm and lower arm. If you are using a laptop, add a keyboard and mouse to move the input tools closer to your body.
Next, check the height of your keyboard and mouse.
Your goal is to keep your elbows close to your sides with your forearms and wrists parallel to the floor, creating a 90 degree angle.
Your wrists should be straight. If your forearm is angled up and your wrist has a backward bend or wrinkles, the keyboard and mouse are probably too high. Find a way to lower the keyboard, or raise the seat. One solution is to use the laptop in your lap.
Lowering your hands below elbows height (at less than 90 degrees), is usually OK
If you adjust an external keyboard height, make sure
the external mouse gets the same change in height.
When increasing the height of the keyboard and mouse, start small. Even a quarter of an inch change can be effective.
If you are experiencing some neck discomfort while working with your home workstation, check to see if raising or lowering the
The top of your monitor should be eye level or below.
To raise a laptop or monitor, use a level surface item that can hold the weight of the laptop. A telephone book or ream of paper are low cost temporary fixes. For a more permanent fix, you can order a riser based off of the measurements of your temporary fix.