Office Ergonomics
Most of us have some misinformation about office set-up and posture. Much of the information is quite old, but it persists because:
- we were taught it in school
- everyone we know seems to believe the same thing
- it appears to make good mechanical sense
- we saw or heard about it just recently, perhaps in an infomercial or sales presentation promoting the newest ergonomic 'gadget'.
Unfortunately, not all writers, trainers, product designers, or even physicians can keep up with all the scientific developments.
In general, old ergonomic ideas are being proven wrong and replaced with new, more 'body friendly' ideas. Most of them involve, a RELAXING of old strict rules. Current ergonomics encourages variety and movement rather than an exact posture.
The Results of a Bad Workstation
A work station that is set up incorrectly can lead to many of the following problems:
- irritated eyes
- headaches
- sore neck, back, shoulders, wrists/hands
- the development of osteoarthritis and/or carpal tunnel syndrome
How to Set Up a Workstation
These problems can be limited or avoided by applying the following principles:
- Keep your monitor as far away from you as possible while still being able to clearly read the print.
- Keep the top of your monitor below the height of your eyes.
- Keep your keyboard at or below elbow height.
- Keep your keyboard slanted in a direction parallel with your forearms. In most cases this will mean not using the little feet on the back of the keyboard.
- Keep your mouse close to, and at the same height as your keyboard.
- Keep your wrists straight while typing. An extended wrist increases the possibility of carpal tunnel problems.
- Use wrist rests only while resting--not while typing or using the mouse.
- Adjust your chair so that it is low enough that your feet can touch the ground, even when your knees are extended. If this results in being in a poor position in relation to the keyboard or monitor, consider keeping the chair higher and use a foot rest instead.
- Avoid a head forward posture.
- Change positions often.