Workplace Ergonomics: Working Your Way to Better You

What is Ergonomics?

Ergonomics is the study and design of equipment and how it relates to one’s ability to interact with the working environment and ability to complete tasks. Using an ergonomic set-up in the workplace can increase comfort, reduce stress, improve productivity and work quality, and reduce health and safety risks and injury.

Poor body mechanics, prolonged activity with poor posture, repetitive motion and fatigue can contribute to a wide range of work-place related injuries including:

· Low back pain

· Sore joints

· Muscle stiffness

· General fatigue

· Neck and shoulder strain

· Eye fatigue and headaches

· Arm, wrist, or hand pain (or weakness)

· Poor circulation/limb swelling

Choosing an Effective Set-up

Big Ticket Items:

Monitor:  18-24” from forehead and slightly below eye level

Chair: 2-3” between front of seat and back of your knees. Adjust seat height so knees slightly below hips, feet resting comfortably on floor

Keyboard: Keyboard height just below elbow height

Then consider...

• A variable height desk that allows you to sit and stand

• Place documents/frequently used items within close reach with minimal twisting

• Use a platform to bring the floor up to your feet if legs are dangling; an angled footrest is also a good option. If standing, a cushioned pad to stand on will lessen muscle strain

• Use a lumbar support so that back is upright and in relaxed arch position

• Use a foam/gel pad to elevate wrists slightly off desk surface

In addition to adjusting your work station, try these tips:

• Vary your posture and schedule movement breaks throughout the work day

• Limit overall time spent on the computer/workstation

• Use adequate lighting and get some sunshine

• Keep your tasking space clutter free; limit over reaching/twisting

Whether you are a weekend warrior or a weekday desk jockey, using the strategies and tips above will help facilitate a more productive, pain-free work experience. Give us a call at Fluid Physio to help optimize your ergonomics with your individual needs in mind and get you moving better than ever!