Ergonomics: Is your work station healthy?
Ergonomics is the science of designing the work space to reduce fatigue, pain and injury so you can stay comfortable at work. Sitting at a desk or in a car, especially for long periods of time, can cause stiffness, pain and injury if it is not set up properly. Check the ergonomics of your workstation with these tips:
Chair:
Choose a chair that is adjustable, provides lower back support and allows your feet to rest flat on the floor when your knees are bent at a 90-degree angle.
Foot rest:
Try using a foot rest if your chair is too high for your feet to rest flat on the floor.
Leg room:
Be sure you have clearance between your legs and the desk (about 2 inches) and there is no storage under your desk.
Computer screen/monitor:
Center yourself to the monitor and adjust the height so the top of the screen is just below eye level.
Keyboard:
Position the keyboard at the center of the monitor and position yourself between the g and h keys. Place the keyboard at elbow level so your wrists are straight and the pad or tray in front of the keyboard supports your palms.
Mouse:
Keep it close to the side (either left or right) and at the same height as the keyboard.
Good habits:
- Stretch and move frequently. Take a very short break every 30 minutes and get out of your chair at least once per hour. Stretch your neck, back and limbs.
- Alternate tasks. Break up long periods of typing and mousing by performing other tasks frequently.
Back health
Posture:
The single most important thing you can do for your back is to use good posture in everything you do.
- Stand up and sit up straight – don’t slouch.
- Wear comfortable shoes with low heels.
- Get enough exercise – at least 30 minutes each day.
- Do exercises that strengthen your abdomen. Try weight lifting 2 or 3 days a week to strengthen the muscles that support your back.
- If you are having trouble with your back, talk to your health care provider about exercises or physical therapy you can do to make it better.
Strengthen your back:
Try these basic exercises to improve your posture and back health:
- Lie on your back with your knees bent. Slowly lift one knee to your chest and hold for 5 seconds. Repeat 10 times with each leg.
- Lie on your back with both knees bent and your feet flat on the floor. Squeeze your buttocks and slowly raise your hips in the air. Hold 5 seconds then slowly lower your bottom to the floor.
Lifting:
Use proper lifting technique to protect your back:
- Lift with your knees while tightening your core (abdomen and back) muscles.
- Hold the object you’re lifting close to your body as you lift and carry it.
- Ask for help if the object is too heavy or large to lift safely.
Reviewed in 2019