Office Ergonomics: Staying Healthy and Comfortable in the Workplace
According to the International Ergonomics Association, “Ergonomics (or human factors) is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance.”
Scratching your head? Simply put, Ergonomics is about fitting activities, objects, and environments to people in ways that improve productivity, efficiency, health, and safety. In terms of your office, that might mean reorganizing your workstation to easily accommodate switching tasks, upgrading to an adjustable office chair, or taking periodic stretching and rest breaks. Implementing ergonomic principles in the workplace can pay big dividends. In the short term, you may notice an increase in focus and morale; over the long term, ergonomics can help prevent the development of painful and costly musculoskeletal disorders like carpal tunnel syndrome.
Making your office more ergonomic doesn’t have to be difficult. By making a few simple changes, you too can reap the benefits.
Chair Ergonomics
A comfortable office chair isn’t a luxury: it’s a necessity. If you get up from your chair at the end of the day with knotted shoulders or a nagging ache in your lower back, you may be on a path towards chronic pain. An ergonomic office chair that provides proper lumbar support and reduces contact pressure can mean a pain-free future as well as a comfortable present.
How do you know which chairs are truly ergonomic? Many manufacturers take a broad view of what ergonomic means. Some chairs labeled ‘ergonomic’ may only offer contoured backs and adjustable chair height. Truly ergonomic chairs offer many different adjustments, allowing you to tailor your chair specifically to support your shape and posture. Desirable adjustment features include seat height, seat depth, seat angle, back angle, back height, tilt lock, and tension control. Armrests should be adjustable. A quality ergonomic office chair will feature a five-legged base for maximum stability and a good set of rolling casters that allow you to travel easily from one area of your workspace to another.
When selecting an ergonomic office chair, it is also a good idea to evaluate it for ease of adjustment. Shared chairs should be adjusted to suit the needs of each user, and individuals may wish to change position several times during a workday. If adjustments can’t be made easily, likely they won’t be made.
For a more in-depth look at adjustments and chair features, please see Ergonomic Office Chairs: A Guide to Features and Adjustments.
Desk Ergonomics
Power Center by Studio RTA
Adjustability is the number one ergonomic feature to look for in chairs, but is much harder to come by in desks. Generally office desks are built to a standard height and depend upon your office chair to provide any necessary elevation changes. A shorter person may use a footrest to keep their feet elevated and in alignment when sitting in too high a chair, but a taller person will have posture problems sitting in too low a chair. Tall users may need to purchase furniture risers for their desk legs, allowing them room to raise their chairs and sit comfortably.
Ideally, your desk should sit at about elbow height. This gives your upper body plenty of clearance and leaves your lower body enough space to stretch and move freely. If the desk has a hard edge, consider a wrist rest to keep your hands and arms from resting against it.
Your primary work tools should be placed within arm’s reach. If you answer the telephone several times a day, but desk clutter or poor placement means it is kept in an awkward area, you’ll end up doing a lot of unnecessary stretching and twisting to get to it. Place it at hand. If you often work on the telephone, consider a wireless headset. Not only will you be able to talk and work hands-free, but you’ll save your neck the stress of holding the telephone receiver between your head and shoulder.
Computer Ergonomics
Flat Panel Monitor Arm by Safco
Your computer screen should be centered directly in front of you and placed at an optimal distance and angle. Placing the screen too close can lead to focusing problems; too far away may strain your eyes and cause you to slump forward reading it. The OSHA-recommended distance between you and your computer screen is somewhere between 20 and 40 inches. If your desk is too short to provide adequate screen distance, consider pulling the desk away from the wall and pushing the monitor back, or attaching a keyboard tray or keyboard mount to the front of your desk to extend the work surface. This allows the neck to remain in a comfortable, neutral position. Place your screen so the top of it sits at or just below eye level. When your screen is too high, it causes your head to tilt back. This can lead to pain and fatigue. Glare from bright lighting or sunlight on the screen may cause eye strain; try adjusting the angle of the screen, and adding shades to windows and lights.
Ergonomic use of a keyboard and mouse can be extremely beneficial. Repetitive motions made during keyboard and mouse use can cause RSIs, or Repetitive Strain Injuries, including hand and wrist tendonitis and carpal tunnel syndrome. To prevent these injuries, it is important to maintain a neutral wrist posture. An easy way to find neutral wrist posture is to hold your hands in front of you, palm down, fingers relaxed, and let your wrists create a straight line from your elbow to your knuckles.
During normal keyboard and mouse use, the wrists have a tendency to flex out of alignment. A wrist support added to your mouse or keyboard can help maintain neutral wrist posture. Another option to explore is an ergonomic keyboard. An ergonomic keyboard looks as if the keys have been split down the middle; this split angles the keys to help maintain neutral wrist posture. Ergonomic trackball mice work different muscles and tendons compared with standard mice, but still demand good neutral wrist posture to be an effective alternative.
Ergonomic Habits
Static, repetitive work is a strain on your entire body. This is why it’s important to give your body a short break every hour or so. If you’ve been seated, take a few minutes to run an errand at the other end of the office, go to the copy room, file, or even stroll as you open your mail. Exercise works to alleviate fatigue and jumpstart your circulation. Stretching at your desk can also help. Even changing your sitting position periodically can be beneficial.
Developing good ergonomic habits can improve wellness, lessening the need for time off and cutting down on healthcare costs. A comfortable, efficient office is only the beginning.
