The goal of ergonomics is to prevent soft tissue injuries and musculoskeletal disorders (MSDs) caused by sudden or sustained exposure to force, vibration, repetitive motion, and awkward posture.
A well-designed office allows each employee to work comfortably without needing to over-reach, sit or stand too long, or use awkward postures (correct ergonomic design). Sometimes, equipment or furniture changes are the best solution to allow employees to work comfortably.
Computer Workstation
Head Head, back and ears, shoulders and hip aligned.
Neck Never hold phone between ear and shoulder. Use headphones or shoulder rest if necessary.
Eyes Should be 18” to 24” away from and level with the top 1/3 of your screen.
Elbows Should be at your sides at a slightly open angle.
Chair Should support your lower back. Spine should maintain “S” curve.
Keyboard Place at elbow height. Keep wrists straight or slightly bent.
Mouse Keep next to and at the same height as keyboard.
Chair height Should allow you to bend knees at a right angle, with feet flat on the ground or on a food rest.
Exercises and Stretches
Exercises are recommended for healthy adults and should not lead to any pain or discomfort.
Frequent stretching keeps a proper blood and nutrient supply to the working muscles and tissues throughout the workday and prevents fatigue and discomfort and reduces the risk of MSD injuries while reducing stress and increasing energy.
Benefits of regular stretching:
For a list of exercises, click on the link below:
https://www.ors.od.nih.gov/sr/dohs/HealthAndWellness/Ergonomics/Pages/exercises.aspx
For reference information, visit: https://www.osha.gov/workers/
