Leveling Up Your Office Ergonomics

We’ve all been told “quit slouching” or “sit up straight” at least once in our lives, but did you know this same sentiment applies when you’re at the office? Pain and discomfort from slouching at a desk all day is very common among office workers: neck and back pain, sore wrists and shoulders, and even headaches or eyestrain. These aches and pains typically stem from physical stress of prolonged and awkward positions, repetitive motions, and overuse.

Office ergonomics (say “er-guh-NOM-iks”) is about setting up your workspace to fit you and your job. The right ergonomic adjustments can help reduce the risk of discomfort and prevent injuries at work. Try these simple steps to promote good posture and comfort:

• Chair position — Adjust the height of your chair so that your feet rest comfortably on the floor, with your knees about level with your hips, making sure your seat is not pressing against the back of your knees. If your chair cannot be lowered, consider using a footrest.
• Back support — Keep your backbone straight, shoulders back, abdomen pulled in, and chin tucked. If your chair does not allow this, try placing a cushion between the curve of your lower back and the back of the chair.
• Computer monitor — Position your monitor 18 to 30 inches from your eyes (think arm’s length). The top of your screen should be at or below eye level so you look slightly down at your work.
• Lighting — Many offices have more light than is required to use a computer. Your work area should have moderate, indirect lighting free from sources of glare. Avoid sitting with a window or light behind you, try placing your monitor perpendicular to windows and light sources.
• Headsets — Use a headset if you frequently talk on the phone and type or write at the same time.
• Wrist rest — Keep your wrists in a straight, natural position when using your keyboard. Do not use your wrist rest while typing. Use it to take occasional breaks from typing.
• Mouse — Place your mouse to the side of your keyboard so you do not have to reach too far to use it. Try using keyboard shortcuts to cut down on using your mouse.

Keep in mind, your body can only tolerate one position for about 20 minutes before needing readjustment. No matter how well your workspace is set up for proper ergonomics, be sure to take breaks as often as you can to stand up and stretch to ease strain on your body and help you stay healthier!

Resources

• Neck stretches for the workplace (video)
• Ergonomics: Using Your computer (video)
• Apex Benefits’ Workstation Checklist
• 5 Stretches You Can Do at Your Desk