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Office Ergonomics

Ergonomics is the practice of changing the work environment to suit the worker. An ergonomic work station will reduce physical and mental stress and may prevent injury such as back strain or carpal tunnel syndrome. Focusing on your work station's setup will reduce your chance of injury.

 

Desk

The most desirable desk height is to measure from the floor to the tip of the elbow when the worker is seated in a 90º - 90º - 90º sitting position (90º bend at knees, hips and elbows with feet flat on floor). However, most office desks are fixed at 30 inches. Use adjustable chairs and keyboard trays to achieve optimum height. 

 

  • Desks with rounded or beveled front edges are best

  • Make ample legroom beneath by removing computer towers and waste baskets

 

 

Chair

The more adjustable the better. The best chairs have adjustable height, tilt, backrest, armrests and seat depth. At a minimum, up and down adjustments are essential so you can sit with your feet flat on the floor or on a footrest.

 

  • Adjustable reclining features and forward tilt favors different body types

  • Look for five casters for quick, secure rolling access to work area

  • Lumbar pads support the lower back

  • Back rest should be high enough to support shoulder blades 

  

 

Monitor

The monitor should be positioned at a height so the top line of text on the screen is at eye level. Most monitors are positioned too low, forcing downward gaze and flexed neck posture which may lead to neck strain, upper back strain and/or headaches.

 

  • Monitor is directly in front of user, in line with keyboard

  • Prevent glare throughout the day with window blinds, light shades and/or anti-glare guards

  • Position monitor approximately one arm length away, no closer

 


Keyboard

Keyboards are available in a variety of configurations to meet the varying work styles and ergonomic needs of different people. If your keyboard triggers symptoms such as hand or arm discomfort, try a split, curved or rotated keyboard.

 

  • Height should allow 90º bend in elbows

  • Wrists should be in at knuckle level, not lower

 

 

General Work Station

Of course, frequently used items should be within easy reach to reduce long stretches or twisting.

 

  • Provide headsets for frequent phone users

  • Use document stands for data entry work from hard copy 

  • Vary tasks or stop and stretch every 30 minutes

 

In addition to proper ergonomics, remember that regular exercise will keep your body strong and is another effective way to reduce pain and injury at your work station.

 

If you would like more information or to have your work space evaluated, call Prevea WorkMed at (920) 405-1478.
St. Vincent Hospital St. Mary's Hospital