Sitting in an incorrect position and working at an inappropriate desk height can lead to serious postural repercussions. Not only can it affect your overall posture, but it can affect your overall work quality due to various health effects such as neck pains and back pains. When you feel pain in your body, it decreases your attention span, concentration on work and the quality of work you do. But, positioning your monitor and desk in the most ergonomically supportive height can help you avoid musculoskeletal problems, along with regular visits to your local Wesley Chapel chiropractor.
While it is recommended to position your monitor in the best possible height, there is no absolute height to begin with since people have various heights, arm and leg lengths. In order to decide the most ergonomic monitor and desk height, the following tips should be considered:
- Adjust your chair height
To begin having the most supportive height for your desk and monitor, adjust your chair to a comfortable working height. Be sure that when you sit, your feet are flat on the floor to lift tension from your back and knees. This is also the starting point to determine the height of your desk and monitor.
- Adjust your desk height
The most supportive desk height means that your elbows are flexed in a 90 degree angle when you are working. This makes your elbows comfortable and keeps the wrist in a neutral position. This height also allows the forearm to be parallel with the ground. Bending of the wrist downwards and upwards may lead to carpal tunnel syndrome, a condition involving the compression of the median nerve in the wrist. Adjusting your desk height will therefore allow you to keep your wrist from bending repeatedly.
- Adjust your monitor height
After adjusting your desk, your monitor too needs to be positioned appropriately. First, adjust your monitor so it is positioned 20 to 40 inches from your head. This prevents eye strain from the brightness of the monitor and keeps your eyes relaxed from very distant monitors. Next, be sure that the center of the monitor is in line with the level of the eyes to prevent flexion or extension of the head when working. When you gaze upward or downwards while working, this causes neck strain and also keeps your head in a forward head posture putting too much weight on your neck. If you have bigger screens, you may opt not to use desks, but mount it on a wall to ensure appropriate monitor height.
Aside from the appropriate desk and monitor height, you should be able to adjust the totality of your working environment to allow for better ergonomics. Have a supportive backrest so your lumbar spine is more supported while working to prevent low back pain. You should be able to choose the right chair for you to help you move and stand from time to time.
If you have been working in front of a computer or desk, it is also important to visit your chiropractor to determine any problems in your spine related to prolonged sitting.