Posts tagged ergo

Office Work Habits: Desk Habits

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For many, sitting at a desk for work is unavoidable. A desk that is appropriately adjusted in addition to being well designed is an important part of an ergonomic workstation. A well-made desk should provide proper clearance for your legs, minimize awkward exertions and postures, and allow for proper placement of computer accessories.

A desk that isn’t properly set up or well designed can cause shoulder, back, and neck pain, which can lead to discomfort and performance inefficiencies. Generalized fatigue and contact stress are also a result of a poorly designed desk and the inability to change working positions.

Follow this ergonomic guide to avoid unnecessary strain and pain:

  • Frequently used devices (phones, keyboards, and mouse) should be within comfortable reaching distance.
  • Work surface depth should allow the monitor to be viewed at a distance of at least 20 inches.
  • If necessary, remove center drawers or insert stable risers under table legs to create clearance for your thighs and legs.
  • Use a height-adjustable desk, such as a Standing Desk, to have the ability to change working positions from sitting to standing throughout the day.
  • Standing up from your desk every hour for 2 – 3 minutes can help reverse the negative effects of sitting all day.

For more information on Ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back store to receive a custom adjustment of the proper Ergonomic workstation.

 

Office Work Habits: Chair Habits

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More than 50% of office workers say their chair is the #1 thing they would change. A chair that can be appropriately adjusted and one that is well designed is a vital part of any ergonomic workstation. A well-made chair should support your legs, back, and arms while reducing forceful exertions, contact stress and awkward postures.

Chairs that are made poorly can cause back pain and fatigue as well as restrict circulation in the legs and cause swelling, numbness and pain. Inappropriately adjusted armrests can cause awkward postures or fail to provide sufficient support.

Follow this ergonomic guide to avoid unnecessary strain and pain:

  • Use a removable back cushion if your chair does not have a lumbar support.
  • Consider a backrest that is easily adjustable and is able to support your back in a variety of seated postures.
  • The seat should be height adjustable and wide enough to accommodate various hip sizes.
  • If the seat is not height adjustable, providing a footrest can help elevate the knee to relieve pressure on the back of legs.
  • Use a height adjustable lumbar support so it can be appropriately placed to fit the lower back.
  • Armrests should support lower arm and allow upper arms to remain close to torso.
  • If armrests interfere with workspace or cannot be adjusted, remove them or stop using them.
  • Chairs should have a strong, five-legged base.

For more information on Ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back store to receive a custom adjustment of the proper Ergonomic workstation.

 

Ergonomic Workstations: Office Mouse Habits

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Creating a safe computer workstation entails finding the correct mouse size and proper placement. Today there are a variety of mice, trackpads and joysticks to choose from. Not to mention different sizes, shapes and configurations.

If your mouse is not placed near your keyboard or you are using one that is an inappropriate size and shape, you may experience contact stress, forceful hand exertions, stress on the shoulder and arm and awkward postures. Being in these prolonged awkward postures and positions can cause fatigue of the shoulder, hand and arm, as well as musculoskeletal disorders and injuries.

Follow this ergonomic guide to avoid unnecessary strain and pain:

  • Allow your wrist to maintain a straight and neutral posture by having a keyboard tray or surface that is large enough to accommodate the mouse and the keyboard. If this is not the case, try one of the following:Use a mouse tray like the Clip-on Mouse Platform over or next to the keyboard
  • Use a trackpad if possible
  • Use a keypad without a 10-key pad to leave more room for the mouse
  • Install keyboard trays large enough for both the keyboard and mouse
  • Utilize a mouse pad with a wrist and palm rest to help promote neutral wrist position
  • Select a mouse designed to fit the hand you’ll be operating it with – e.g., right handed mouse for right hand use
  • Select a size that requires minimal force in order to generate movement and doesn’t require you to bend your wrist during use
  • Adjust sensitivity and speed to allow the pointer to be able to cover the full screen while your wrist maintains straight and neutral posture

For more information on Ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back location to receive a custom adjustment of the proper Ergonomic workstation.

Ergonomic Workstations: Office Phone Habits

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Placement and use of your phone at the office is an important aspect of an ergonomic workstation. Being hands-free with a headset or a loudspeaker can help prevent injury and stress.

Phones add convenience to the workspace but they can also lead to strains and injury. Repeatedly reaching for a phone placed too far away results in shoulder, arm and neck strains. If you hold your phone between your shoulder and neck for prolonged periods of time, this too, can cause neck pain and stress.

Follow this ergonomic guide to avoid unnecessary strain and pain:

  • Place your phone in a spot close to you, where you will minimize repeated reaching.
  • Use a hands-free headset if you spend a lot of time on the phone.
  • Use speakerphone, provided you are aware of the volume level and you’re considerate of any co-workers around you.

For more information on Ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back location for a custom assessment on the proper phone placement for you.