What is office ergonomics?
It is the science of designing work and workplaces to accommodate the user's physical and psychological needs. It aims to minimise the person's limitations and amplify his or her capabilities.
Benefits of office ergonomics:
- Reduce the potential for on-the-job injuries.
- Encourage an awareness of safe work practices in the workplace.
- Promote health awareness and job satisfaction.
Here are the general rules for posture at work:
- Keep your shoulders relaxed and elbows close to the body when using the keyboard or mouse.
- Sit on the chair with your lower back fully supported by the backrest.
- Adjust the height of the chair to achieve proper posture.
- Maintain posture at an angle of 90° or more at the hips and knees.
To avoid leg and foot strain:
- Use a footrest to provide support for your feet if necessary.
- Allow sufficient clearance to move knees and legs under the desk or keyboard tray.
To avoid straining your hands and arms:
- Wrist should be relaxed and straight when typing or using the mouse.
- Use arm or wrist rest when using the keyboard.
- Use minimum force when typing on the keyboard.
To avoid eye strain:
- Have the top of the computer screen at or slightly below eye level. The screen should be about one arm's length away.
- Give your eyes a break by looking at a distant object regularly.
To prevent tiredness and muscle ache:
- Interrupt long periods of sitting at regular intervals.
- Alternate between tasks that use different muscle groups.
- Perform stretching exercises regularly.
More about Office Ergonomics with the following How To Avoid the Most Common Workplace Injuries video.
Related Tools / Resources:
Total Stretch for Beginners with Tamilee
Microsoft Natural Ergo Keyboard 4000
Ergonomic Blue Gel Mouse Pad
Ergonomics For Beginners: A Quick Reference Guide