Tips for a Healthy Computer Workstation

By Dr. Robin Armstrong, Vancouver Chiropractor and Active Release Technique Provider

– Keep your feet flat on the floor or on a stool.

– Knees should be parallel to ground or slightly below parallel.

– Your low back should be supported with a cushion or built in support.

– Recline your chair to 100-110 degrees so that the chair starts to work for you, decreasing the work for the postural muscles and decreasing the pressure in the discs of the low back.

– To see if you are the correct distance from your screen, lean back in your chair, hold your right arm out horizontally, your middle finger should almost touch the centre of the computer screen.

– Your eyes should be in line with a point on the screen about 2-3” below the top on the monitor casing (not the screen).

– Elbows bent at, or greater, than 90 degrees.

– Upper arm and elbow are as close to body as possible.

– Wrist is as straight as possible when using mouse (not deviating from side to side).

– Head and neck are as straight as possible, no rotation, flexion, or extension required when in working position.

– Neutral shoulder position (not shrugged near ears).

– Centre yourself to the ‘B’ on the key board .

– And most importantly, take frequent breaks!

Wishing you a healthy workstation,

Your team at Qi Integrated Health: Dr. Armstrong, Kiem, Francessca, Dr. Adatya, Kelly, Peter