9 Tips for a Healthy Ergonomic Workstation - Mayo Clinic

Summary

In this video, Gaylord Brian, an ergonomist at Mayo Clinic, shares nine essential tips for creating a healthy ergonomic workstation. Key advice includes proper chair lumbar support, adjusting armrests, using an ergonomic keyboard, taking micro breaks, considering a standing workstation, positioning monitors to reduce neck strain, aligning the monitor top with the eyes, maintaining a vertical arm position, setting the keyboard at elbow height, and keeping the mouse close to the keyboard. These tips aim to enhance comfort, prevent injury, and boost productivity.

Takeaways

• 💺 Adjust your chair to support your lumbar region properly and ensure it's at the right height for your body.
• ⚖️ Ensure that the armrests are at the same height to maintain an even posture.
• 🔑 Choose an ergonomic keyboard that suits your needs, with a standard keyboard being suitable for most people.
• ⏸ Take micro breaks of 30 to 60 seconds every hour or two to alleviate strain.
• 🚶‍♂️ Consider transitioning to a more active workstation, like a standing desk, to promote better health.
• 🖥️ Position your monitor(s) so that the primary is directly in front of you and the secondary is adjacent, reducing neck strain.
• 👀 Aim to look at the top of the monitor when looking straight ahead, not the center, to maintain proper eye level.
• 🙌 Keep your arms in a vertical position, with your forearms close to your sides and parallel to the floor for optimal ergonomics.
• 🖱️ Set your keyboard height to elbow level whether standing or sitting to maintain a comfortable typing position.
• 🐭 Keep your mouse close to your side, at the same level as your keyboard, to avoid unnecessary reaching or strain.

Q & A

What is the first tip for a healthy ergonomic workstation mentioned in the script?

The first tip is to ensure proper lumbar support by adjusting the chair so that the user is in contact with the lumbar support, and the support is at the right height.

Why is it important to have the lumbar support adjusted correctly?

Correct lumbar support is important to maintain the natural curve of the lower back, preventing strain and discomfort.

What is the significance of having armrests at the correct height?

Correct armrest height helps to maintain a neutral posture, preventing awkward postures that could lead to strain or discomfort.

What type of keyboard is recommended for most people in the script?

The script recommends a standard ergonomic keyboard for most people, while a split keyboard is suggested for those with a specific need, like carpal tunnel syndrome.

What are micro breaks and why are they important?

Micro breaks are short breaks of 30 to 60 seconds taken once or twice an hour. They are important for reducing muscle fatigue and preventing strain.

Why is changing to a more active workstation beneficial?

A more active workstation, such as a standing workstation, can help reduce the negative health effects of prolonged sitting.

How should monitors be positioned for optimal ergonomics according to the script?

The primary monitor should be directly in front of the user, and the secondary monitor should be placed next to it to minimize cervical rotation.

What is the recommended viewing position for monitors to reduce strain on the neck?

The top of the monitor should be at eye level when looking straight ahead to reduce neck strain.

Why should the arms be kept in a vertical position while working?

Keeping the arms in a vertical position helps maintain a neutral posture and reduces the risk of shoulder and arm strain.

What is the recommended keyboard height for ergonomics?

The keyboard height should be at elbow height, whether standing or sitting, to keep the arms in a horizontal position and reduce strain.

Why is it important to keep the mouse near the side and at the same elevation as the keyboard?

Keeping the mouse near the side and at the same elevation as the keyboard helps to maintain a neutral wrist position and prevents unnecessary reaching or elevation changes that could lead to discomfort.

What are the overall benefits of following the ergonomic tips provided in the script?

Following these ergonomic tips can lead to improved health, increased energy levels at the end of the day, and overall better comfort and productivity.