Ergonomics is the science of designing the
workplace environment to fit the worker. By adjusting the workstation to
the individual needs of the worker, many common injuries can be
prevented.
What are factors that can lead to an injury in an office job?
Static postures that are frequently awkward, uncomfortable and sustained for long periods of time
Repetitive and forceful hand movements
Fast-pace work environments
Contact stress (i.e. leaning against an edge of a desk cutting off circulation
Did you know? More than 50% of office workers have never even adjusted the height of their desk chair! [1,2].
Where does poor work posture originate?
The layout of the workstation is not adjustable or is not suitable for its user
Lack of knowledge and experience on how to set up an adjustable workstation properly
Poor working habits that remain uncorrected
Sitting uninterrupted for longer than an hour at a time
Key concepts for improving workplace set-up [3]:
Keep in mind:
Neutral postures are good. These are the
positions our bodies take in the absence of gravity and where injury is
least likely to occur.
Micro-breaks are good. Avoid sitting for prolonged periods of time. Avoid any position for long periods of time.
Tips for configuring your workspace
Chair set-up
Choose one with maximum adjustments and simple controls
Feet should sit flat on the floor or on a footrest
Hips should be at approximately 90 degrees
Elbows should rest comfortably on arm rests at approximately 90 degrees
Lumbar region of the spine should receive support from the back rest
Keyboard set-up
Avoid dropping wrists when typing
Use a negative tilt and make sure there is no bend in the wrists (do not use the tabs on the back of the keyboard)
Palm rests can help maintain a neutral posture
Mouse set-up
Same height as keyboard
Avoid over-reaching for the mouse
Do not over grip or click too hard
Release mouse when not in use
Monitor set-up
Screen height should be at or below eye level
Screen should be approximately arm’s length away
Adjust resolution and contrast to decrease eye fatigue, especially if by a window
Accessories:
Document holders and book stands should be used to prop up
documents. They should be directly in front of you and below the
computer monitor.
Footstools can be used both for seated desks and to rest one foot on when at a standing workstation
Headsets can help prevent awkward neck and shoulder positions while on the phone
You should feel comfortable!
Need a hand recovering from an injury?
If you have developed an injury that is
interfering with your ability to work or your workplace set-up is
aggravating your symptoms, access help from a physiotherapist to not
only treat your injury but to help with your workplace ergonomics.
By
working together with a physiotherapist, you can address your individual
goals and needs to best improve your quality of life and reduce future
health complications.
Vink, P., Porcar-Seder, R., Page de Pozo, A., & Krause, F.
(2007). Office chairs are often not adjusted by end users. Proceeding of
the Human Factors and Ergonomics Society Annual Meeting, 51 (17):
1015-1019.