Ergonomics and Device Use

The following are simple instructions that apply to everyone working with computers and/or phones. Immediate action should be taken to decrease, if not eliminate, the aggravating factors contributing to your condition:

  • Best to get a standing up/seated desk
    • Use a 95 cm or bigger exercise to sit on vs a chair
    • If wanting to use a chair (not recommending),
      • Sit all the way to the back of your seat
      • Use an air cushion to sit on
      • Fill in the gap in your lower back with a support
  • Knees are to be slightly higher than the hip level so adjust the ball (more air or less air) or your chair accordingly.
  • Feet flat on the ground- if needed, use a stool to assure this.
  • Elbows relaxed and by your SIDE-
    • Do NOT squeeze them on your side.
    • The moment they leave your side or are brought forward, tension occurs
    • Elbows and wrists are to be at the same level and pallet to the ground; you may need to get a pull-out tray for your keyboard and mouse.
      • Do not leave your hand on the desk if you are not using the mouse
      • If you ‘mouse’ heavily, put it on a clip board on your lap if possible.
      • It is best to have a track pad vs a mouse
      • Type by pressing the keys on the keyboard gently
      • Get the biggest size keyboard possible with the numbers on the top vs side
  • Do NOT use the arm rest at all.
  • Computer monitor to be slightly above your eye level
  • If multiple monitors, face your WHOLE BODY vs turning your head to look at them.
  • If using telephone, use the speaker phone or headphone no matter what
  • Turn off the notifications on your monitor

When using your cellphone:

  • Bring it up to your eye level
    • Bend your elbow and keep it by your side to hold the phone
    • If it is not eye level, your other side fisted and put it in the armpit of the arm holding phone