Why are office ergonomics important?
Are you experiencing neck or back pain? Do you sit at a desk for most of your day? You probably wouldn't dream of driving your car without adjusting your seat and mirrors, yet most people ignore correct office ergonomics.
The most common injuries associated with occupational computer use are musculoskeletal injuries of the arms, head, neck and back. These can be related to repetitive use injuries of the wrists and fingers, pressure areas on sensitive such as the carpal tunnel and overuse of the large back muscles from poor sitting postures. Here are some tips on ideal office ergonomics. If you're looking for advice on setting up your standing office work station click here.
Ergonomics for your mouse and keyboard
When in an ergonomically appropriate position the keyboard and mouse should be at the same level and allow the wrists and shoulders to stay relaxed. When using your keyboard the wrist should be straight. Your mouse should accommodate your hand and their should not be any pressure points at the carpal tunnel.
Monitor Ergonomics
The exact position of the monitor will be different if you use transition or multifocal glasses. If you use a multifocals, try sitting comfortably in front of your monitor with your eyes closed, then open your eyes. The centre of the screen should be slightly below eye level and you should be looking through the portion of the lens to see clearly without having to tilt your head up or down.
If you have a window in your office, make sure that the screen isn't in front of the window. This will increase the strain on your eyes. Instead, position your computer screen perpendicular to the window in order to reduce the glare.
Ergonomic chair setup
Your chair should be adjusted to allow you to sit with your knees slightly lower than your hips and with your feet supported on the floor. There should be space between the edge of the chair and your lower leg. A good rule of thumb is that this space should be about the width of your palm.
You should be able to adopt an upright sitting posture with your buttocks to the back of the chair and utilize a back support to maintain the natural curvature in your low back. If the depth of the seat is too long for you you won't be able to reach the back without feeling pressure on the back of your calf muscles. If that sounds like you, consider using a back support that brings the back of the seat closer to you.
Your shoulders should be relaxed and your elbows bent 90 degrees. There shouldn't be any hard or sharp objects on the arm rests.
What about your phone and other needed objects?
If you are frequently on the phone, consider utilizing a head set in order to avoid straining your neck by wedging the phone between your ear and shoulder.
Objects that you use frequently throughout the day should be placed within forearm’s reach, while objects you use occasionally throughout the day should be placed within one arm’s length from you.
To avoid sustained and static postures, it is a good idea to take frequent breaks that will allow you to stretch and get out of your chair. If you find you do not have time in your work schedule, try to plan your daily activities in a way that will allow you to alternate tasks frequently (ex. filing vs. data entry).
Personalizing your office ergonomics
There's no “one size fits all” ergonomic solution for everyone. Poorly set up work environments can be one of the factors affecting your ability to enjoy your sports and recreational activities. The above examples are guidelines and are suitable for most people but may vary depending on your own personal health situation. This may be due to a permanent limitation of joint movement such as with hip arthritis, or due to a temporary condition such as a disc herniation or nerve root compression of the neck or low back.
If you’re not sure if your symptoms may be due to your office setup then the first step is to have one of our physiotherapists assess your symptoms and tailor a personalized solution for you.
