Checklist - Ergonomics Issues for Office Workers
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Maintain proper posture, paying careful attention to positioning of head, neck/spine, arms/wrists, hips/thighs and feet. Basically, ensure the small of your back is supported, your shoulders relaxed (not slumped, not elevated), and that there is no pressure under your thighs.
Find Your Natural Posture. Adjusting Your Keyboard and Mouse. Adjusting Your Screens. Adjusting Your Chair. Don't Sit Around All Day - Stand Up and Move!
Several common work activities pose repetitive stress ergonomic hazards. Examples include typing and mousing, which can result in carpal tunnel syndrome. According to Nolo.com, other work-related actions that cause repetitive stress injuries include: Overhead work.
Ergonomics comprise three main fields of research: physical, cognitive and organizational ergonomics.
Ergonomics can roughly be defined as the study of people in their working environment. More specifically, an ergonomist (pronounced like economist) designs or modifies the work to fit the worker, not the other way around. The goal is to eliminate discomfort and risk of injury due to work.
For example, ergonomics is often used to create comfortable workstations for employees. This may involve choosing customized desks and chairs that fit each individual's body type. It may also include providing employees with ergonomic keyboards and wrist rests that provide better typing posture.
Chair. Ideally, use a swivel chair that has 5 feet. Monitor. The monitor should be roughly an arm's length away. Desk. Keyboard. Wrist rests. Mouse. Phone. Laptop computers and notebooks.
Review any Existing Data. The first step to any ergonomics assessment is to take a workplace history and ensure that you understand your baseline. Choose your Tools. Gather Subjective Data. Gather Objective Data. Analyze All Data and Prioritize Risk.
DON'T hunch over your laptop. DO work at an appropriate height. DO use an office chair if possible. DON'T give up on your current chair. DON'T let your feet dangle. DO follow the 20/20/20 rule. DON'T turn your couch into a workstation. DO customize a space to fit you.
