Office Ergonomics

I got this email from my office doctor. I think it's worth sharing here.

Over the past few decades, computer-based technology has become indispensable in most offices. Along with the proliferation of the technology, concern about healthy, safe, and comfortable use of computers has emerged. Some computer users experience symptoms including general fatigue, eyestrain or eye irritation, and physical discomfort. People will always be required to adjust, to some extent, to suit conditions at their work. But if you use a good design Visual Display Unit (VDU) and proper work station setup, you will ease that adjustment.

 A comfortable work space can help you feel your best.

 Preventative Office Ergonomic Guidelines

 ü  Monitor Configuration:

•        Depth– The monitor should be arm’s length away from you while seated.

•        Height- The toolbar at the top of the screen should fall just below eye level,  this allows the user to view the screen without causing neck strain from

•        repetitive moving.

ü  Keyboard and Mouse Configuration:

•        The keyboard should be set to a height so your forearms are parallel to the floor and make a 90°to 110°angle with the upper arm. This should allow you to freely type without resting your wrists on ANY hard or soft surface. Desk height adjustment maybe required accomplish this.

•        The mouse should be located on the same plane as the keyboard.

 

ü  Chair Configuration:

•        The seat pan should leave a 2-3 finger space between the end of the seat and the back of your legs.

•        The chair should be at a height that allows you to place your feet flat on the floor with your thighs perpendicular to your lower legs.

•        The lumbar support on the chair should contour and rest against the small of your back.

•        Backrest Tilt- The Backrest should be at a 90° to 110° angle when typing.

 

Ø  Preventative Exercise:

It is advisable to take a short break every hour; these can often be arranged around  natural breaks such as making a drink, other administrative duties etc.

Also one solution to muscle fatigue is micro pauses. They are very short breaks of 5 to 10 seconds around every 10 minutes during highly repetitive motions. Micro pauses relax you muscles and restore blood flow. These micro pauses are small changes in your working activity that allow you to adopt different postures, positions and eye focus.  (Such as shaking your hand, rotating your neck, shrugging your shoulders, stand up…etc.)

 

Ø  Symptoms:

•        Muscular Discomfort– pain, aching, loss of coordination, numbness, and stiffness

•        Eye Strain- headaches, dizziness, nausea

 

v  Remember: If you feel signs of muscle discomfort at the end of your work day, report it to the Occupational Health Advisor.

 

Please find below, picture of a standard office ergonomics.