Suit up.... Sit right!

What is Ergonomics?

According to Dohrmann Consulting (2016) "Ergonomics is the process of designing or arranging workplaces, products and systems so that they fit the people who use them."


The effects of the physical work environment on employees performance has received more attention in recent years as work related injuries and sick days have been on the rise. The number one cause being .... you guessed it BACK PAIN!

This post will seek to provide you with simple solutions that will help to create a better seated workstation which in turn will help to boost your productivity.

Chair Positioning
- Sit as upright as you can by bringing your hips as far back in the chair as possible.

- Using the lever on the chair adjust the seat height until both feet are placed flat on the floor.

- Arm rest should support 90 degrees of elbow flexion and shoulder relaxation. (If the armrest are too high and can be removed; remove them).

- The back of the chair should not allow more than 100 -110 degrees extension and should have lower back support (this should mimic the natural curvature of the spine)

Computer

-The screen should be at approximately 3 inches above your seated eye level.

- The most frequently used part of your keyboard should be inline with the center of your body with the mouse right beside.

- Both the keyboard and mouse should be at a comfortable height meaning shoulders and elbows should remain relaxed and wrists straight while typing (A keyboard and mouse tray may be of benefit).

Desk and Desk essentials

-The most frequently used stationery should be placed within arms length from your main work area to prevent overreaching.

- If you use the office or cell phone frequently it is wise to use headsets or headphones to prevent cradling of the phone which often causes neck and shoulder pain.

Within your workday don't be too consumed by work that you forget to take breaks. 2-3 minute breaks are suggested after prolonged sitting (sitting greater than 30 mins). Put reminders in your phone (just in case you forget). Remember to keep moving!

• Please note this is not an exhausted list of best practices. For more guidelines feel free to consult an Ergonomist, Physical Therapist or Occupational Therapist. 

I hope you found this post informative. Knowledge is power don't forget to share and subscribe.


References

What is Ergonomics? (2016, June 28). Retrieved September, from http://www.ergonomics.com.au/what-is-ergonomics/