Ergonomic Solutions in Plain English

  Complaint

  Fix

Headache!

You may have eyestrain. To help prevent it, align the top of your first row of screens with your eyebrows so you’re gazing down slightly. Then, position the monitors roughly an arm’s length from your eyes.

My eyes are dry and irritated.

Be sure your screens are positioned correctly (see above) and then be sure to blink, look away from the screens when you can, and use eyedrops.

Find more tips here.

My eyes burn.

If you’re looking at bright screens in a darker room, your pupils are constantly adjusting to the light, causing them to burn. Try bias (ambient) light around the screen so your pupils can remain in their dilated position.

My neck aches and it spasms when I turn my head.

Position your screens on a curved monitor array to limit head, neck, and shoulder movement. Depending on the number of screens, you may still need to turn your head, but if you need to turn your shoulders the screens are too far away.

I can’t get to sleep because my shoulder hurts so much.

If it’s the shoulder of your dominant hand, you may have mouse shoulder. In that case, be sure you’re resting your forearm on the desktop while using the mouse. If it’s both shoulders, be sure the items you need the most are in within an arm’s length so you’re not reaching and contorting yourself all shift.

It feels like I just hit my funny bone…all the time.

Adjust your desktop height and keyboard position—and, if needed, your habits—so that you are not leaning on your elbows. In addition, be sure that the items you use the most are within your primary reach zone. Leaning on your elbows and reaching often are common causes of cubital tunnel syndrome, which is a pinching of a large nerve behind your elbow.

My wrist hurts and my fingers are numb.

This sounds like carpal tunnel syndrome (CTS). Make sure your desktop is at the correct height—you need to be able to wrest your forearms on the desk and type/mouse with your wrists flat.

Wrist pain keeps me awake and is even worse in the morning!

This sounds like tendonitis. As with CTS (above), be sure you are not reaching up for the keyboard or mouse. Adjust the desktop height so your forearms rest on the desk and your wrists are flat.

I’m hobbling around with hip pain.

The chair is usually the culprit when it comes to hip pain. You need a little lower back support, a cushion, and most of all height adjustability that allows you to position your legs at a right angle with your feet flat on the floor. If you can, try other chairs around the office or look for a new one. Note: Depending on your height, you may need a foot stool so your feet don’t dangle once the chair is at the right height.

My lower back is killing me.

This might be your chair (see hip pain above). Standing more than half a shift can cause back pain as well. Experiment by reducing the number of hours you stand and being sure you alternate between sitting and standing throughout the day.

I’m just sitting here and my legs are aching.

Remember to alternate between sitting and standing throughout your shift. The lack of circulation may cause burning, cramping, tingling, swelling, and overall soreness. You can’t stand all day, however, so be sure you have a good chair (see hip pain above).

Ow, I banged my knee…again.

The space under your console should resemble a first class airplane seat—not coach. In fact, for under-desk clearance, OHSA mandates an area that is 20” wide, 17” deep at knee level, 24” deep at foot level as shown here. The reality is that you’ll want a console that exceeds this standard so you can really spread out during a long shift. If you’re stuck with a cramped under-desk clearance, be sure not to store things under it. If possible, hang the CPU and move lockers or filing cabinets to the side.

My dogs are barking!

If you’re standing more than half the day, get an anti-fatigue mat and/or wear supportive shoes. Remember the rule of thumb: Alternate between sitting and standing throughout the day, aiming for 1 hour of sitting for every 1 hour of standing.

I’m freezing!

If your console has a personal heater, turn that baby on. Consoles made for 24/7 environments safely integrate heaters and cooling fans into the furniture so there’s no risk of fire, shock, or tripping on cords. And if you’re prone to a chill, by all means, make like Mister Rogers and layer up before you leave the house.

Ugh, I’m so hot.

Turn on your fan, if your console is equipped with one. As with personal heaters, the fan should be integrated seamlessly into the furniture for safety.

I’m sitting here all stressed out!

Stand up! The ensuing burst of endorphins will lead to a better mood.