Workplace Ergonomics

1. Chair and Desk:

• Chair Height:

  • Adjust your chair so that your feet are flat on the floor, and your knees are at a 90-degree angle.

• Chair Lumbar Support:

  • Use a chair with good lower back support or add a cushion to maintain the natural curve of your spine.

2. Desk Setup:

• Desk Height:

  • Ensure your desk is at a comfortable height, allowing your elbows to be close to your body at a 90-degree angle.

• Monitor Position:

  • Place your monitor at eye level to reduce strain on your neck. The top of the screen should be at or slightly below your eye level.

• Keyboard and Mouse:

  • Keep your keyboard and mouse close enough so that you can use them with your wrists and forearms straight and parallel to the floor.

3. Computer Use:

• Eye Breaks:

  • Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.

• Screen Brightness:

  • Adjust your screen brightness to a comfortable level, avoiding glare and reflections.

4. Posture:

• Neutral Posture:

  • Sit back in your chair, keeping a neutral spine and shoulders relaxed. Avoid slouching or leaning forward.

• Breaks and Movement:

  • Stand up, stretch, and move around every 30 minutes to prevent stiffness and improve circulation.

5. Keyboard and Mouse:

• Ergonomic Accessories:

  • Consider using an ergonomic keyboard and mouse to reduce strain on your wrists and hands.

• Wrist Support:

  • Use a wrist rest to keep your wrists in a neutral position while typing or using the mouse.

6. Phone Use:

• Headset:

  • If you spend a lot of time on the phone, use a headset to avoid cradling the phone between your head and shoulder.

• Phone Placement:

  • Keep your phone within easy reach to avoid excessive stretching.

7. Workspace Organization:

• Clutter-Free Zone:

  • Keep your workspace organized to reduce distractions and ensure everything you need is within reach.

• Proper Lighting:

  • Ensure good lighting to reduce eye strain. Position your desk lamp so that it illuminates your workspace evenly.

8. Chair and Desk Accessories:

• Footrest:

  • Use a footrest if your feet don't comfortably reach the floor.

• Document Holder:

  • If you frequently refer to documents, use a document holder to position them at eye level.

9. Stretching and Exercises:

• Neck and Shoulder Stretch:

  • Gently tilt your head from side to side and do shoulder rolls to release tension.

• Hand and Wrist Exercises:

  • Perform simple hand and wrist stretches to prevent repetitive strain injuries.

10. Ergonomic Assessment:

• Professional Evaluation:

  • Consider having a professional ergonomic assessment to ensure your workspace is optimized for your specific needs.