Office Ergonomics
The work performed in
awkward postures or with excessive effort may result in fatigue and
discomfort. Under these conditions muscles, tendons, ligaments,
nerves, and blood vessels can be damaged. Injuries of this type are
known as musculoskeletal disorders, or MSDs. MSDs can increase the
cost of doing business both directly and indirectly. Direct costs
may include medical services and higher workers’ compensation premiums. Indirect
costs from increased employee turnover, absenteeism, and retraining may also
occur. Productivity, product quality, and employee morale may also
suffer. Estimates indicate that the indirect costs associated with
MSDs may be four to ten times higher than the direct costs.
You may ask, “What can
our organization do to reduce or prevent costly MSDs and avoid the other
problems mentioned above?” One answer is to use ergonomics in
your workplace.
Ergonomics is the study
of how to improve the fit between the physical demands
of the workplace and the employees who perform the work. Ergonomics
principals can be used to make your work environment more comfortable, ensuring
that you are not working in an awkward position and preventing you from getting
injuries such as MSD. Here are some tips on what you can do to
improve your workstation configuration.
How to adjust your Chair?
Take a look at your
chair, check if it has back, height, seat pan, and armrest adjustments.
Adjust the seat pan height so that:
· Your feet rest comfortably flat on the floor, or
on a footrest.
· Your knees are slightly lower than your hip.
Adjust the seat pan depth so that there is a
2-4-inch gap between the back of your knees and the front edge of the chair
when your back is against the chair.
Adjust the height of the
back of the chair so that the curve of the back of the chair fits into the
deepest part of the curve in your lower back.
Adjust the tilt of the back of the chair so that
the back of the chair is upright or tilted back for comfort.
Adjust the armrests so that:
· They do not interfere with access to keying,
mousing, or writing surfaces.
· They are slightly below your elbows when your shoulders are
relaxed.
· Your arms hang comfortably at your sides.
How to adjust your
keyboard tray?
Adjust the keyboard height so that:
· Your shoulders are relaxed, and your elbows are
close to your body.
· Your elbows are bent to 90 degrees, or slightly
greater (inner angle).
· The tops of the home row keys are at the same
height as your elbows or slightly below your elbows (negative tilt).
· Your wrists are straight (not bent).
Place your mouse on the
keyboard tray, close to the keyboard.
How to use the mouse?
When using a mouse, try
this technique:
· Drop your arm and hand as one onto the mouse,
with your upper arm hanging freely from your shoulder.
· Drape your hand over the mouse, with your palm
on the center of the mouse and all your fingertips hanging over the front and
sides (avoid the temptation to grip the mouse with your fingers).
· Make small circular motions with the mouse by
making arm movements from the shoulder.
· Click the mouse button with the mid-section of
your finger rather than your fingertip.
· Use wrist/palm supports that are fairly soft and
rounded to minimize pressure on the wrist. The support should be at least 1.5
inches (3.8 cm) deep.
How to adjust your
computer monitor?
Adjust the height of the
monitor so that:
· It is directly in front of you and the top line
of print is at or just below eye level, or lower if you wear bifocal, trifocal,
or progressive lenses AND
· You are able to scan the screen from top to
bottom using only eye movements, not head movements.
· Start with the monitor an arm’s length away.
Then adjust the distance of the monitor so that you can sit against the back of
the chair and read the monitor screen from a comfortable distance without
experiencing eye fatigue, blurred vision, or headaches.
· Adjust the tilt of the monitor so that the
screen is free of glare.
How to use a document
holder?
Position the document so that:
· It is off the flat work surface and in your line
of sight.
· It is directly next to the monitor or between
the monitor and the keyboard.
· It is at the same distance as the monitor or
closer.
· You can shift your view between the document and
the monitor by moving only your eyes, not your head.
How to organize your
workspace?
Organize the work space so that:
· Reaches performed frequently are within the near
work space (your elbows are at your sides).
· Reaches performed occasionally are within the
near or mid work space (no more than an arm’s length away).
· You are not reaching across your body to work.
Tips to improve the way
you work:
· Take micro-breaks from repetitious activities or static
postures every 30 minutes for one or two minutes before resuming that activity
or posture. Find opportunities to get out of your chair and move around.
· Place the telephone on your non-dominant hand side. (If you
are right handed, your non-dominant hand will be your left hand.)Your dominant
hand will be free for writing, and cradling the telephone between your ear and
shoulder while writing will not be necessary.
· Use a telephone headset or the speaker when performing tasks simultaneously with
the telephone. This practice will prevent awkward neck and shoulder postures
associated with cradling the telephone between your ear and shoulder.
· Type with the tips of the fingers. Less force is needed to depress the keys
with the tips of the fingers. Use a light touch when keying.
· Change postures frequently throughout the day. Alternate working from a sitting to a
standing position whenever possible. Change the tilt of the back of the chair
frequently.
· Use shortcut keys whenever possible, instead of a pointing
device (mouse, trackball, etc.).
· Alternate hands when using the pointing device, OR
alternate between pointing devices (e.g. alternate between mouse and
trackball). Use larger muscles by moving from the elbow and shoulder, rather
than from the wrist, when operating the pointing device.
· Stand up to reach into overhead bins rather than reaching up from a
sitting position, OR, lower the overhead storage bins if possible
Following these ergonomics principals will help
you complete your daily computer tasks in a more comfortable environment.
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