Ergonomic

Warning: I‘m not a medical professional.

First find the comfortable postures for seating / standing.

Chair and Feet

Adjust chair height so your elbows are bent to 90 degrees with the table. Feet planted firmly on the ground / supportive surface.

Once you are in the right position, usually feet will be floating. Feet not touching on the is not good, use footstool or reams of paper 😉.

See Chair.

Monitor

Put the monitor directly in front of you. Monitor should be your arm length distance so you don‘t strain your eyes. Lift your monitor up so that the top of the screen is align with your eye level. Monitor Arm, monitor stand. If you can‘t adjust monitor height, use reams of paper.

See Monitor.

Multiple Monitor setup

If you have two same monitors, make sure their height is the same. Lined them up so you‘re in the middle of the two. Adjust both monitors so they are at parallel height and eye level.

The primary monitor should be the one to do work. Secondary screen for reference materials.

Laptop

Lift your laptop up, so that the top of the screen is align with your eye level.

You should use a laptop-stand.

Once you‘ve got (laptop) monitor(s) adjusted.

Keyboard and Movement

Put the keyboard in front of main monitor. Trackpad/Mouse should be right next to your keyboard to avoid reaching out. Reaching out for things creates repetitive strain injuries because your elbow angle approaches 180 degrees. We want to move our elbow with minimum effort.

See Keyboard.

On stand and sit

University of Waterloo advises for each hour worked, we should spend 30 minutes standing.

Read the research.

Checklist

  • [ ] Is your screen at arm length away?
  • [ ] Top of screen at eye level?
  • [ ] Elbows 90 degrees on the table?
  • [ ] Feet on the a supportive object (ground)?
  • [ ] Keyboard and mouse next to each other?

Warning: I‘m not a medical professional. Follow these advices wisely.