How many hours a day do you spend at your desk? Do you suffer from pain in your head, neck, shoulders, back, or hips?
The goal of office ergonomics is to design an office workstation that fits within the capabilities and limitations of the worker. It allows the worker to be comfortable in his or her working environment in order to maximize productivity and efficiency. A lot of big companies conduct ergonomic assessments when an individual experiences pain or discomfort with his or her job demands. Risk factors are identified, and recommendations are made to improve working conditions.
Follow these quick and easy changes to your workstation to decrease physical stress and fatigue while increasing comfort and work productivity. Your body (and your boss) will love you for it :)
1. The monitor should be placed directly in front of you so that you don't need to frequently turn your head and neck. The top third of the monitor should be at eye level, and ensure that the font on your screen is big enough so that you don't need to squint or lean forward to read the text. The monitor should be placed about one arm's length away. If you use a laptop, elevate the laptop on a stand or phonebooks (who uses phonebooks anymore?), and use an external keyboard and mouse.
2. The keyboard and mouse should be close enough such that you don't need to reach for them. Make sure they're placed at a level where your forearm is parallel to the floor when you sit up straight (elbows should be at an angle between 90 and 100 degrees, and your wrists should be straight, not tilted upwards, downwards, or sideways). They can be placed either on the desk or keyboard tray as long as it fits the above description.
3. Don't talk on the phone with the receiver squeezed between your neck and ear. If you're on the phone a lot, use a handsfree headset.
4. Make sure the weight of your arms are supported at all times, whether they are on a desk or on the armrests of your chair. Adjust the levels of your armrests until your elbows achieve around 90 to 100 degrees. Your shoulders should be down and relaxed, not held in a raised or shrugged position.
5. Sit as close to your desk as possible to avoid leaning and reaching. Avoid sitting on the edge of your chair. Scoot all the way back in your seat, and if possible, use a lumbar support or roll up a towel to fill in the curve of your low back. When sitting, make sure your thighs are parallel to the floor, and your hips and knees are at a 90 degree angle.
6. Your feet should be flat on the floor. If it's more comfortable for you, you can place them on a footrest to ensure they're not dangling.
7. Materials that you use frequently should be placed close to you to prevent excessive leaning and reaching. If you need something that is farther away, stand up to get it. This will also help you stretch and increase circulation.
Hopefully, these tips will help you fix your workstation and prevent the aches and pains that so many sedentary people experience. However, don't think that just fixing your workstation will fix all your problems. I still advise you to get up and move every hour or two. Make sure you check out my previous post on Office Workouts to keep yourself limber!
