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One Size Does Not Fit All…

This is especially true in the ergonomics world. Ergonomic injuries are one of the easiest types of injuries to lessen or prevent once you recognize and address problems and/or symptoms early.

Good ergonomics will improve your quality of life, increase productivity, reduce injuries, decrease injury expenses and personal medical bills, reduce absenteeism, lower employee turnover, decrease workers’ compensation claims with preventative measures, and give you more energy at the end of day since you are not expending extra energy to compensate for poor posture while you work in your work space.

So what exactly is ergonomics?

Ergonomics – Also referred to as “biotechnology,” this is the science of how we interact healthfully with the products we use and places we occupy. If you work at a desk all day, you know how the right (or wrong) work space can impact your physical stress level, alertness and productivity. So when designing or arranging your office work area, experts recommend you consider the specifics show here to increase your comfort and well-being, and to reduce fatigue and the risk of injury.

General Set-Up Tips

Pull your chair up to your desk, eyes facing forward to your computer screen, in a way that puts your spine in the proper neutral position: back and shoulders against the backrest of your chair; elbow and forearms resting lightly on the armrests of your chair; shoulders relaxed and slightly drooped (but not hunched forward); knees bent comfortably, with your thighs roughly parallel with the floor (use a footrest for support if your feet don’t rest comfortable on the floor). From this position, construct your work environment so that all other furniture and equipment accomodates this “perfect posture,” with the items you use most frequently placed within a comfortable reach zone.

Your Workstation Set-Up Tips

Desk Height – You should be able to comfortably use your keyboard with your wrists straight and your arms bent at an angle of 90 degrees or more. Adjustable height work surfaces can be helpful.

Corrective Support – If your chair won’t allow for your feet to rest on the floor, a footrest can solve the problem. A footrest also provides additional support for the legs and can reduce pressure on your back.

Keyboard Position – Your keyboard should rest just above your lap, with your wrists straight, not bent up or down. Let your shoulders relax with your forearms being supported by your chair’s armrests. To achieve this position, you might need an adjustable keyboard tray that attaches to the underside of your desk.

Screen Position – Your monitor screen should be centered directly in front of you, roughly an arm’s length away, with the top line of text at or slightly below eye level.

CPU Placement – If your computer has a separate CPU, using it as a base for your computer will the screen position to be too high. Place the CPU on the floor, or invest in a below-the-desk holder.

Notebook Usage – If you use a notebook (or laptop) computer, make sure you use a notebook manager or other device that adjusts the monitor screen properly to avoid “laptop slouch.”

Proper Lighting – Computer Vision Syndrome, or CVS, can cause eyestrain, headaches and neck or back pain. Task lighting at your work station will help combat CVS, since it offers the best direct and adjustable source of light, while helping you eliminate computer screen glare.

Your Office Chair Set-Up Tips

Seat Height – When seated with your feet flat on the floor, your thighs should be roughly parallel to the floor and your hips should be slightly higher than your knees. Always choose a chair with adjustable height.

Seat Pan – There should be an inch or two of space between the front of the seat and the back of your legs. If the seat is too deep, a lumbar support can fill in the gap.

Back Support – Sit back all the way in the chair for maximum spinal support. A lumbar support should fit comfortably in the curve of your lower back.

Armrests – Armrests should comfortably support your elbows at an angle of 90 degrees or more.

Tilt Function – Tilt function gives your back continuous support when leaning into or away from your desk.

Motion – Because periods of motion help increase circulation when you’re seated for a long time, look for a chair that allows comfortable freedom of movement.

Remember, good ergonomics goes far beyond the work place. Take note of how you go about your daily life, meaning your activities of daily living. Take some mental pictures of how you position your body while cooking, cleaning, gardening, watching TV, etc. in relation to the physical environment around you. The simplest fixes can go a long way in keeping you healthy and out of the doctor’s office for some condition that could have been prevented. Remember, prevention is key!

Take Action Today!

Dr. Kintaro Oku can be reached at (702) 737-0022 for your ergonomics consultation.

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