Ergonomics Tips to Reduce Pain and Have Better Posture

A recent study reveals that when properly executed, ergonomics programs can be helpful in reducing employee injury.  If you have back pain, painful wrists or tired eyes, maybe it’s time to rethink your desk set-up. The studies looked at an office ergonomics program and how it helped to control muscular injuries at work. The program incorporated better furniture as well as educating employees on office ergonomics and proper seating form at their desk.  It was found that since the initiation of the program, there was a reduction in office cumulative work-related disorders by 53 percent, while the absenteeism and transfer rate decreased by 41 percent. Sometimes simply rearranging your office layout can help you avoid a visit to the doctor.

If you find yourself drained at the end of your workday, with aching muscles and strained eyes, a few simple tips might be all that is necessary to have you working more efficiently.

Tips for setting up your office space:

Chair:

  • Your chair should be at a level where your feet are planted flat on the ground, with your thighs level or pointed slightly down.
  • Armrests should be set so that your shoulders are neither shrugged nor sloped

Mouse:

  • The mouse should be slightly higher than your keyboard
  • Relax your hand when using your mouse, gripping the mouse too hard strains your hand

Keyboard:

  • You should set up your keyboard so that your hands fall naturally on the pad, your arms aren’t overextended
  • Your palms (not the wrist) should touch the pad.

Monitor:

  • The height of the monitor should be where your eyes will look naturally at the top third of the screen when your head is level.
  • The distance from you to your monitor should be about an arm’s length when leaning back on your chair.

Implementing these tips should help with your overall work experience, however, if any aches and pain persist you should see a doctor immediately.


5 Comments

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  • This was an awesome article. I actually just raised my monitor with a shipping box and I’m glad I did. Much better!

  • Great article Joe. When you get a chance, you may want to check out the National Posture Institute’s Certified Posture Specialist program: http://www.npionline.org. It might be right up your alley as it teaches people about how to analyze and correct one’s posture while at work and also at home.

  • “It was found that since the initiation of the program, there was a reduction in office cumulative work-related disorders by 53 percent, while the absenteeism and transfer rate decreased by 41 percent.”

    Exactly. I’ve never understood why an employer wouldn’t invest in the proper equipment. Surely it’s a better idea to invest in <a rel=”follow” href=”http://www.colebrookbossonsaunders.com/ergonomic-workstation”>workstation ergonomics</a> than to have to repeatedly pay out when employees go off sick with RSI and similar conditions. And it isn’t as though it has to break the bank either. So long as the equipment you get is adjustable, you won’t have to replace it every time that someone new joins the company.

    Apart from anything, employees are entitled to be comfortable at their workstations. It’s not fair to expect them to sit in discomfort.

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