ergonomic computer setup - dr. adnan badr

8/14/2019 Ergonomic Computer Setup - Dr. Adnan Badr.

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- Dr . Adnan Badr.

Dr. Adnan Badr



Maintaining correct posture whilst sitting at acomputer is extremely important to minimizestress on the spine and reduce the likelihood

of injury. This is particularly important due tothe high prevalence of injuries in society dueto poor ergonomic computer setup and longhours of work in front of a computer. Low back

pain, neck pain, shoulder pain and headachesare all common injuries that can occur fromhaving your office, desk or computer set upincorrectly.

Dr. Adnan Badr



When sitting at your desk the following ergonomic

points should be considered: It is important to have an ergonomically correct chair

which offers firm support, thereby allowing your bodyto maintain correct posture.

The height of the chair should allow your hips andknees to be at right angles (it is important not to haveyour knees higher than the level of your hips) andyour feet firmly supported on the floor.

Your bottom should be situated at the back of the

chair and a lumbar support should be placed in thesmall of your back. Your shoulders should be held back slightly and your

chin should be tucked in a little (figure 1).

Dr. Adnan Badr



Dr. Adnan Badr



When sitting at a computer desk, the goal

is to organize your environmentergonomically so you can easily maintaincorrect posture (figure 2). The followingergonomic points should be considered:

Dr. Adnan Badr



The height of the desk should allow you to haveyour elbows bent at approximately 90 degrees.

Provided you can touch type, your keyboardshould be close to you. If you have to look at thekeys, it should be as close as possible so you canlook down at the keys (using your eyes only)without having to bend your neck.

Your mouse, telephone and other accessoriesshould be as close as possible to prevent youhaving to lean forwards or to the side to reachthem.

Your computer monitor should be positioneddirectly in front of you, at or slightly below eyelevel (certainly not to the side or above the levelof your eyes).

Dr. Adnan Badr



Your chair should be situated as close to the

desk as possible. Regular breaks from sitting are

recommended with standing, walking or

lying and should occur regularly enough toprevent any onset of pain. Performing regular exercises can also assist

in preventing a posture related injury by

giving your body a break from thecontinuous stress of sitting in one position.

Dr. Adnan Badr



Office Exercises

Performing regular exercises can assist in preventinga posture related injury by giving your body a break

from the continuous stress of sitting in one position.If you are injured, you should discuss the suitability of these exercises with your physiotherapist prior to

beginning them. Generally, they should be

performed 3 times daily provided they do not causeor increase pain:

Dr. Adnan Badr



1) Shoulder Blade Squeezes1) Shoulder Blade Squeezes

(figure 3)(figure 3)

Begin sitting or standing tall with your backstraight. Squeeze your shoulder blades togetheras hard and far as possible without pain. Hold for

5 seconds and repeat 10 times. Dr. AdnanBadr



2) Chin Tucks (figure 4)2) Chin Tucks (figure 4)

Begin sitting or standing tall with your back

and neck straight, and shoulders backslightly. Tuck your chin in until you feel amild to moderate stretch or as far aspossible without pain. Keep your eyes andnose facing forwards. Hold for 2 seconds and

repeat 10 times Dr. AdnanBadr



3) Rotation in Sitting (figure 5)3) Rotation in Sitting (figure 5)

Begin sitting with your back and neck straightand your shoulders back slightly. Turn your headlooking over one shoulder until you feel a mild to

moderate stretch, or as far as possible withoutpain. Keep your neck straight and don't allowyour head to poke forwards during themovement. Repeat 10 times to each side.

Dr. AdnanBadr



4) Extension over Chair (figure 6)4) Extension over Chair (figure 6)

Begin sitting tall on an appropriate chair(the top of the back rest should end at thelevel of your mid back). Place your hands

behind your neck and gently archbackwards over the chair, looking uptowards the ceiling. Move until you feel amild to moderate stretch or as far aspossible without pain. Repeat 10 times.

Dr. AdnanBadr



5) Extension in Standing5) Extension in Standing

(figure 7)(figure 7)

Begin standing, feet shoulder

width apart, back straight, handson hips. Gently arch backwardsas far as possible without causingpain. Repeat 10 times.

Dr. AdnanBadr

ergonomic computer setup - dr. adnan badr

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