You have likely heard of ergonomics in some form or another. As it gains the attention of occupational health and safety committees across the globe, more and more companies are putting ergonomic practices into place. What does it mean exactly? And how can it benefit your productivity?
Improving office ergonomics removes risk factors that lead to musculoskeletal injuries. It also allows for improved human performance and productivity by removing the barriers to maximum safe work performance. Which, will ultimately contribute to a company’s bottom line.
Here are 7 ways to ensure your workspace is ergonomically optimized:
- Ergonomic Seating
- Computer Position
- Keyboard Position
- Armrest Alignment
- Food Position
- Prevent Slouching
- Prevent Eyestrain
Ergonomic Seating
It may seem trivial, but the position of your head in relation to your screen while typing can have a huge impact on how easily you will fatigue. Optimally, the full weight of your head should be supported by your neck, so make sure to position your head directly over your neck to facilitate this. For most people, this is an unnatural and uncomfortable position, if this is the case, ask your employer for a work chair with neck support, which will help support some of the weight, decreasing the chances for neck strains or injury.
Computer Position
To avoid craning your neck up or down, make sure the top of your monitor doesn’t exceed eye level. Your eyes shouldn’t have to move outside of a 20 degree angle. You should aim to have your head approximately 45-75 cm away from your screen.
Keyboard Position
If you’re using a desktop computer, make sure your keyboard is positioned directly underneath your monitor to avoid having to move your head from side to side while working. Repeated movements like these can lead to neck strain and injury. Keep the bend at your elbows within 90-110 degrees for optimal distance.
Armrest Alignment
To accommodate the optimal elbow angle, consider moving your chair up so that your arms can rest on your desk or using your chair’s armrests to alleviate some of the weight and reduce the likelihood of shoulder or neck strain.
Foot Position
Make sure your feet lie comfortably on the floor and can accommodate weight evenly. If your feet dangle, adjust your seat to ensure they are flat on the floor. If this isn’t possible, consider using a foot stool to bring the floor to you.
Prevent slouching
Consciously avoiding slouching while working at our desks can be challenging. Slouching puts unnecessary strain on the vertebrae and displaces weight along the spine. To help accommodate a healthy desk posture, consider using a chair designed with lumbar support, this will eliminate these added strains on the back neck and shoulders.
Prevent eye strain
To minimize eye strain, position your monitor an arm’s reach away (at minimum). You can prevent screen glare by using window shades, moving away from bright overhead lights, and using an anti-glare cover if necessary. Also, make sure to take frequent breaks to walk around and rest your eyes throughout the day. Then, every 10-minutes make it a habit to look away from your screen and off into the distance for 30-seconds. This interval will help your eyes refocus.