Ergonomics in the Office

Let’s take a break from all of this technical mumbo-jumbo and talk about something that is much more important: health. You could have an arsenal of the world’s coolest gadgets and technology in front of you, but if you aren’t practicing good health habits, they won’t do you a lot of good for very long. Normally when we think of injuries, we think of doing something that pushes our body’s limits. Injuries can occur just from practicing poor habits during those 8-hour daily work marathons many of us run each day. I’ll go over a few simple ways you can optimize the ergonomics of your work environment to improve comfort and prevent physical stress associated with bad habits often found in the workplace.

The Chair

Let’s start with your throne. Office chair ergonomics is a huge buzzword for office supply chains, and for good reason. If you spend 8 hours sitting on something, you will probably want it to be comfortable. There are expensive chair solutions out there that boast superior quality ergonomics, but a $900 chair might not be in this quarter’s budget. If you can purchase a new chair, try any office supply chain. Often there are cheaper solutions, and you can always try out their demo models. Here are some things you should always look for:

• Adjustable Seat Height – you will want to be able to adjust the chair to accommodate to your desk height so your elbows are positioned just above the surface of the desk.
• Arm Rests – when you aren’t typing, they provide a comfortable ‘resting’ area. Arm rests need to be low enough so you can relax your shoulders.
• Seat Cushion – this is obvious, but a soft cushion is easier on the legs.
• Lumbar Support – if your chair doesn’t have it, you can use a towel or purchase a cheap support that straps onto your chair. Lumbar support is important for keeping a healthy spine.

Also, depending on how much movement you do during the day, having wheels and the ability to swivel your chair can be easier on your body when you need to move about your workspace.

Computer Monitor

The position of your monitor is important for eye and neck strain. Typically you want your screen to be about arm’s length away, and you want your eyes level with a point 3 inches from the top of the screen. Be mindful of glare, and check your screen resolutions; some monitors have a sweet spot resolution that displays best.

If your screen looks like it is flickering or jittering, it probably is, and should be checked or even replaced to prevent eye strain.

Mouse and Keyboard

Your keyboard placement is important to wrist, shoulder, and neck health. You want your keyboard and mouse to be at a height where your elbows are at a 90 degree angle and you don’t need to bend your wrists as you type. Your keyboard should be placed centered infront of you; use the B key as a reference as opposed to the entire keyboard, as most keyboards aren’t symmetrical. To give your wrists some support, check out mouse pads and keyboard cushions. I recommend a product called ergoBeads, soft bead-filled supports for your wrists. They are found in most electronics aisles.

Sit up!

You can have ergonomic equipment but if you don’t make it an effort to sit up, keep your shoulders and back relaxed, your head forward, and your elbows close to your body. From my experience, it doesn’t feel natural at first, but once you stick to it your body will get used to it. You shouldn’t be straining to work; if your wrists or elbows are uncomfortable, your work area is not positioned quite right yet.

It’s easy to lose touch and slack off when it comes to healthy habits, especially during the day-to-day stress at the job, but you’ve only got one body. Take care of it!