Summary
If you spend a lot of time working in front of a computer, it's important to be aware of, and prevent, pain in your arms, neck and shoulders (CANS). Here, we provide you with some top tips.
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To prevent CANS/RSI, it is important to have an ergonomic workspace. While not everything is possible in a home setting, you can still adjust your workstation according to the following three steps: chair, desk and computer. At least raise your screen (use a laptop stand or some books) and use a separate keyboard. Of course, you should also find a relaxed posture and alternate computer work with other tasks. Did you know WUR offers free personal advice on CANS prevention?
What do you need
- Laptop (or desktop with screen)
- Keyboard and mouse
- Something to raise your screen with and maybe something to raise your desk with
- a desk and an adjustable chair, or even just any chair for the time being
Adjusting your workspace in three steps
1. Adjust your chair
- Adjust the chair to the correct height. While standing, the seat should be at the bottom of your kneecap.
- Adjust the seat. allowing some space between the seat and your legs, a knuckle is more or less OK.
- Adjust the backrest so it provides support
- Adjust the armrest to support the arms. The arms should be relaxed and supported at a 90-degree angle.
2. Adjust your desk
E. Adjust the desk to the same height as the armrest, OR if not possible, adjust the chair to the height of the table and use a footstool for support.
3. Adjust your computer or laptop
F. Adjust the top of the screen to eye level and an arm's length away in case you're able to type blind. In other cases, place the screen slightly lower.
G. The keyboard goes in front of your body, centrally placed and about 10cm away from your body. The mouse goes close to it.
And finally...Check your setup
Do the online check at TNO.
Tips for CANS prevention
Take regular breaks
Scientific research indicates that your brain becomes mentally and physically fatigued after 40–50 minutes of uninterrupted work. Software such as Work & Move (free WUR license) helps you take regular micro and longer breaks throughout the day. Extra tip: avoid using your smartphone during breaks!
Move your body
There's no need to sit inside all day. Take a walk to give your eyes and body a rest. Don't keep drinks and snacks near your desk. It's better to take a short break and walk to the kitchen to refill your drink. Use a smaller cup for your drinks, too 😉
Personal Advice
If you want advice on your personal situation, please make an (free) appointment with our specialist via our online planning tool.