Ergonomics is the science of tailoring workplace conditions to the capabilities of workers in order to reduce discomfort and increase productivity.
If you feel sore and achy at the end of the day, your workplace conditions may not be optimal and could do with an ergonomic upgrade. Most of this is within your grasp and requires only a few minor adjustments.
Start with your chair. Believe it or not, among the most common claims for worker’s compensation are those for back injuries, many of which are traceable to faulty chairs. Your chair should fit you. It should provide lumbar support for your lower back and have arm rests.
When you sit, your feet should rest flat on the floor with your knees together. Take care to sit upright with your back against the back rest. Don’t hunch over or perch on the edge of the seat. Adjust the height of your computer monitor so you don’t have to tilt your chin up or down to see what’s on the screen.
Keep your hands and wrists in a neutral position when you work. Find a position for your keyboard where your wrists are straight. Bending the hands up or down from the wrists for prolonged periods can lead to carpal tunnel syndrome. Wherever possible opt for ergonomically designed keyboards, mouse pads, and office tools.
The American Optometric Association has diagnosed millions of Americans with Computer Vision Syndrome, a condition whose symptoms include headaches, nearsightedness, blurred or double vision and irritated eyes. Much of this can be avoided by adjusting the position of your monitor so that it is 16 to 30 inches away from your face.
Adjust the brightness level of the screen so your eyes don’t have to strain to see it. Take care to keep the level of the light in the room constant throughout the day. Adjust the blinds when necessary and invest in an anti-glare screen or a pair of computer glasses to keep your eyes comfortable.
Don’t let your body become too inert during the day. Keep moving. Stand up from time to time and move around. When sitting at your desk, keep the items you need within easy reach. Avoid twisting or straining to reach things.
It’s easy to adjust workplace conditions to eliminate stresses or strains on your body. Make a few minor adjustments and the aches and pains may disappear. Think in terms of ergonomics and enjoy a more comfortable, productive work experience.
Back pain, Deslsiegrates