Office employees can spend up to eight hours a day seated. That is time that can take its toll - on an employee’s back, legs, hands, neck and eyes. Poorly designed office environments can lead to everything from momentary pain to long-term disability. That’s why learning about office ergonomics makes such good sense. A safe and healthy work environment has the power to increase productivity. It can raise efficiency and improve morale. And it can lead to happier, more productive employees.
Spending time in a poorly adjusted chair can cause all types of problems including back and leg pain. That’s why an office chair should be chosen for its ergonomic design. Make sure it has the proper adjustments that allow the chair to be adapted to meet the requirements of individual employees, including seat height, backrest adjustments, lumbar support, and armrest height. Office employees should be trained to keep their backs straight, knees bent, and head centered over the shoulders when seated to reduce stress and make working more comfortable.
In any office environment, work surfaces come in different shapes and sizes - from fixed height, corner units to height-adjustable rollaway computer desks. With a few adjustments, the height of many work surfaces can be adjusted. When using a fixedheight work surface for a work task or when multiple users require it, chair adjustments should be utilized to ensure an appropriate fit to the table. For some individuals it may be necessary to raise or lower the height of the work surface to ensure a proper fit.
Clearances under the work surface should be free from such obstructions as drawers and table legs. In most cases drawers or any other obstructions can be relocated. If the chair has armrests that contact the edge of the desk and prevent the individual from sitting close to their work, the armrests should be lowered, if possible. The chair can also be lowered, provided the proper chair height is maintained.
Many employees spend hours each day in front of their monitors. Knowing the correct distance, height, and display settings can prevent eyestrain and alleviate back and neck pain caused by monitors that are too close, low, small, dark or light. One of the most important steps to setting up your monitor is to ensure the correct monitor distance is achieved. To do this, the monitor should be placed directly in front of the employee at a comfortable viewing distance. This distance will depend on the person’s vision, but is usually 15 to 32 inches.
Next, look at the monitor height. The employee’s eye level should be at, or slightly below, the top of the screen. Resolution, contrast and brightness can impact the effectiveness of a monitor. The chosen settings will depend on the distance the employee is from the monitor, the quality of their vision, and the lighting at the workstation.
Next, look at the way you choose to deal with stress. If possible, avoid the cause of the stress. If that is not possible, recognize the things that lead to stress in your life. By recognizing the triggers you can prepare strategies for handling the situation before it leads to stress. If you are a worrier, try to focus on the things you can change, instead of those that you have no control over.
A keyboard and mouse are two fundamental tools of office work. When used incorrectly, they are also two of the most common causes of musculoskeletal discomfort. When setting up a workstation, the keyboard should be kept close to the edge of the desk surface, and centred in front of the monitor so that the employee can stay in a neutral position while keying.
The keyboard height and angle has a lot to do with how safely an employee can work. It should be positioned so that the keyboard is flat or slightly negatively sloped. The home row keys should be at the employee’s fingertips with their wrists in a straight line with the forearm. Upper arms should be at the side of the employee’s body. The mouse should be positioned as close to the keyboard as possible and at the same height. The employee should be able to use the mouse with their elbow held close to their side and their shoulders in a relaxed position. The keyboard may need to be repositioned so that the mouse can be placed appropriately.
The keyboard and mouse technique is as important as how these tools are positioned. The mouse should be held gently. When moving the mouse, the whole arm should be used, not just the wrist. When typing, wrists should be as straight as possible, with the forearms parallel to the floor. Employees should avoid applying too much force to their computer strokes -the hands and wrists should float lightly over the keys.
Proper lighting is one of the most important - but often overlooked - facets of an office environment. It has the power to make work tasks easier, reduce headaches and eye fatigue and provide a more effective and efficient work environment.
Tilting the screen up or down can help an employee view the screen better, and may help eliminate glare from overhead fluorescent lights. If the computer screen is near a window, the side of the monitor should be placed to the window to prevent glare. Windows or shades should be drawn. In some situations using a monitor visor, hood or anti-glare screen can also control glare.
An ergonomically designed office doesn’t have to cost a lot. It does, however, take education and commitment. Often, with just a few adjustments, your office can be safer and smarter - ergosmart, that is.
Excerpted from: Safety Mosaic, Vol 7., No. 2, Summer, 2004
That you should avoid lifting objects near the floor or above your shoulders.