Ergonomically Speaking

Page 68

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Ergonomics is the science of designing and arranging equipment so that people can use them efficiently and safely. Here is how to get the most out of your workstation.

GENERAL

• The workstation and equipment must have sufficient adjustability so you are in a safe working posture and can make occasional changes in posture while working.
• Arrange the office space to minimize glare from overhead lights, desk lamps and windows.
• Choose a place that has appropriate air circulation.
• Do not sit directly under air-conditioning vents that force air right on top of you.
• Vary your tasks and even change workstations so there is time to recover from the effects of working.
• Use an adjustable workstation so you can easily change your working posture. The use of easily adjustable furniture, for example, allows you to do this and allows you to use different muscle groups.
• Trade off between keystrokes and using the mouse, especially if what you do uses the computer mouse a lot.
• Take breaks away from the computer. When doing this, stand, stretch and bend. Don't just go to the fridge and come back. f Alternate computer tasks with noncomputer tasks. Mix it up and your muscles and eyes will get a chance to recover.

WORKSTATIONS

• Use a well-designed and appropriately adjusted desk. It should have enough room for you to place your legs in a variety of ways.
• Your desk surface area should allow you to put the computer monitor directly in front of you, at least 20 inches away.
• Do not put items under the desk that would restrict your leg movements and body position changes such as files, CPUs, printers, books or other storage.
• You should place your keyboard, mouse and phone so that they are easy to get to without reaching across a wide area. Reaching too far too often can cause repetitive stress injuries.
• Avoid placing your arms, hands and wrists on sharp-edged surfaces – what is called contact stress points. Use a wrist rest or line a desk edge with soft material. Consider buying a rounded desktop.
• Do not sit too far away from the computer station. Shoulder, back and neck pain can come from out-of-range components.
• Raise or lower the work surfaces – generally 20 to 28 inches from the floor – so that your thighs have clearance. Remove center drawers of the desk if you need to create additional clearance. Get a different chair if necessary.

CHAIRS

• Try out many different kinds of chairs before you buy.
• Buy the most adjustable chair you can.
• The backrest of the chair should fit the natural curve of your spine, and, if you can determine this, provide adequate lumbar support. If the chair does not have a lumbar support, you can use a rolled-up towel or a removable back support pillow to temporarily provide support and maintain that natural curve of the spine.
• The seat of the chair should be comfortable and not too hard and allow your feet to rest flat on the floor or on a footrest.
• Armrests are not necessary but if you have them they should be soft and allow your shoulders to relax and your elbows to stay close to your body. If your armrests do not allow your elbows to rest, and cause you to bunch up your shoulders, remove the armrests.
• The chair should have a five-leg base with casters that allow you to glide across the floor. Anything less than five legs can cause the chair to tip over.
• The chair should have a way for you to recline at least 15 degrees from vertical. The backrest should lock in place for safety and be tension-adjustable so you have adequate resistance to lower back movement.

Source: Occupational Safety & Health Administration

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