Office Ergonomics

Ergonomics is the study of the laws of work; applied ergonomics is the science that considers the relationship between people and their workplace and aims to improve comfort, well being, and efficiency on the job.  In other words, rather than fitting the worker to the job; the workstation should be adjusted to fit the person.   

As an employee of NWHSU, you have wonderful benefits allowing you access to a variety of natural healthcare treatments.  Creating a culture of wellness includes providing you with information to make lifestyle choices that are right for you.  This information is provided to you as a general overview of how you can be proactive in preventing injuries.   Understanding what you can do to improve your comfort level and well-being while at work is important.  

Repetitive Strain Injuries (RSI)

What are RSIs?

• A category of injuries involving damage to muscles, tendons and nerves caused by overuse or misuse.

• RSIs develop slowly over time

Who is at Risk?

• If you work at a computer, you are potentially at risk. The key is making sure your workstation is set up to fit your needs and that you are using proper body mechanics.

• Other risks, include:
• Repetitive small, rapid movements
• Working in a static and/or awkward position for long time periods
• Insufficient recovery time
• Improper workstation setup
  

Workstation Set-Up

Setting up your workstation in the following ways will help you work more comfortably and effectively.

CHAIR

• Sit with your hips all the way back in your chair.  Your back should be supported by the backrest throughout most of the day.  Little or no pressure should be put on the back of your legs when sitting in your chair.

• Find the natural curve of your back.  Adjust the lumbar area of your chair to match your back.  If your chair doesn't adjust, try a lumbar support, such as a rolled up towel or a purchased lumbar support.

• Support your feel comfortably flat on the floor.  If your feet do not reach the floor, use a small lift (book, notebook, footrest) that allows your feet to be flat on the floor.

• Keep your feet in front of your chair.  This allows you to adequately support your back.

KEYBOARD

• Keep your elbows close to your body and place your forearms so they are parallel with the floor.  Relax your shoulders.  Now place your keyboard in a position in which you can maintain this position.  You may need to adjust your chair to accomplish this.  Make sure you have adequate foot support.

• Use the wrist rest only when pausing.  It is not meant to rest your wrists on while you are typing.  This causes a bend in the wrist and may increase pressure in the tendons and nerves.

• Keep your wrists in a neutral position.  Avoid bending your wrists up, down, or side-to-side when keying or using a mouse.  Move your entire hand rather than just your wrist.  Keep your middle finger in line with your wrist for good posture.

• Use as light a touch as possible when striking the keys.

MONITOR

• Place the top of your screen at eye level.  Sit comfortably, looking straight ahead, with your shoulders relaxed.  Pay attention to where
• your natural line of sight falls.  If you wear bifocals, place the monitor at the height that is at eye level with you when looking through your bifocal lens.  If you need to raise your monitor, use a phone book, ream of paper, or monitor stand.  Make sure the monitor is stable and you are not blocking any vents.

• Position your monitor and keyboard about an arm's length away from you (18-30 inches).  Adjust your screen to avoid any glare.  Frequent sources of glare are task lights, windows, and overhead lighting.

• Place your monitor in front of your hips and shoulders.  This allows you to keep the neck and upper body in a neutral position.

DOCUMENT HOLDER

• Use a document holder to avoid looking down and to the side while working on the keyboard.  A document holder will improve your neck posture and enhance viewing.  Place a ream of paper or a book under the holder to raise it as close to eye level as possible.  This will further decrease the amount of repetition your neck will need to go through as you are working.  Move your eyes instead of your neck to view your materials.

Work Habits

ORGANIZE

• Organize your work tasks to allow you to get up and move around throughout the day.  This will allow your body to better circulate oxygen to the working muscles.  Avoid sitting for long periods.  Stand up while on the phone when possible.  Make phone calls, copies, or perform other non-hand intensive tasks throughout the day rather than save them all for a certain block of time.

STRETCH

• Stretch at least twice a day.  If your job involves performing similar tasks during most of the day, it is important to stretch on a regular basis.  Stretching allows your muscles to return to a relaxed state after repetitive work.  For heavy repetitive tasks, it is best to stretch every two hours.
• Stretch properly to get the most benefit from the exercise:
• Hold each stretch for 10-30 seconds.
• Do not bounce.
• Relax.

POSTION

• Place frequently used items (mouse, manuals, phone, calculator) within an arm's reach.  Pull these items even closer when you are using them.  Keeping the work you are doing within an elbow's reach is the best position for the body.
• Avoid leaning forward, long reaches, and twisting.  Stand up when retrieving items above shoulder level.  Turn your feet to face any item you are reaching for.
• Avoid cradling the phone between your head and shoulder.  Hold it in your hand to avoid tightening the muscles in this region.  For extensive phone use, consider using a telephone headset.
• Keep your mouse close.  The best position for heavy mouse users is at the same height as the keyboard.  Avoid extending the elbow when clicking.  Keep your elbow close to your body.

Lifestyle

How you take care of your body can significantly affect how your body is able to handle the challenges of day-to-day life.

• Get adequate sleep.  Most adults need 7-8 hours.
• Eat a wide variety of foods to ensure you are getting the vitamins and minerals your body needs.  Focus on fruits, vegetables, and whole grains.
• Get regular exercise.  This improves your circulation, which allows the blood to deliver oxygen to the muscles you are using.
• Manage the stress in your life.  Stress can cause the muscles in the neck, shoulder, and back region to tighten, which can lead to discomfort and pain.
• Watch your posture at home.  Pay attention to your body posture when doing your daily tasks and also when you are working on hobbies or special projects (playing musical instruments, crafts, lawn care, etc.).