Office Ergonomics: The Key to Better Work Health

Getting Massage for posture issues?
​You might want to work on your desk ergonomics.
Massage therapy is a great tool to help reduce work induced soreness. It can also be used to help improve your posture. But what should be the very first step to reducing your pain and soreness? Start with the cause - review your office ergonomics. 

Why Office Ergonomics?
Office ergonomics play a significant role in maintaining good health and efficiency in the workspace. By understanding how to arrange your workspace and maintain good posture, you can prevent common work-related health issues and enhance your productivity.

​Understanding Office Ergonomics
Office ergonomics is about designing your workspace so you can work comfortably and safely. The correct ergonomics can help prevent musculoskeletal disorders such as back pain, neck strain, and wrist discomfort.

The Role of a Chair in Office Ergonomics
An ergonomic chair is essential in maintaining good posture and reducing the risk of back pain.

Chair Height
The height of your chair should be adjustable so that your feet can rest flat on the floor, and your thighs are parallel to the floor. If your chair is not adjustable, consider using a footrest.

Armrests Armrests
on your chair should be positioned so that your arms rest gently with your elbows close to your body. Your shoulders should be relaxed, not hunched or lifted.

The Importance of Desk in Office Ergonomics
The size and height of your desk can significantly influence your comfort and productivity.

Desk Space
Ensure there's enough room under your desk for your legs and feet. Avoid storing items under your desk to ensure ample leg space. If the desk is too low, consider using sturdy boards or blocks to raise it. If it's too high, adjust your chair height correspondingly.

Desk Edge
If your desk has a hard edge, consider using a wrist rest or padding the edge to prevent contact stress on your wrists.
Keyboard and Mouse Positioning Proper positioning of keyboard and mouse is crucial in preventing wrist and shoulder strain.

Keyboard Placement
Place your keyboard directly in front of you, aligning your wrists and forearms. Your shoulders should be relaxed.
Mouse Position Your mouse should be placed within easy reach, on the same surface as your keyboard. Keep your wrists straight, upper arms close to your body, and hands at or slightly below the level of your elbows.

The Role of Monitor in Office Ergonomics
Monitor positioning can help reduce the risk of eye strain and neck discomfort.

Monitor Distance and Height
Place the monitor about an arm's length away from you and at or slightly below eye level. If you wear bifocals, lower the monitor an additional 1-2 inches for a more comfortable viewing.

Ergonomics for Laptop Users
Using a laptop for prolonged periods can lead to discomfort due to the low screen height and cramped keyboard. Consider getting an external keyboard, mouse, and a laptop stand for better ergonomics.
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Frequently Used Objects
Keep objects you use frequently close to your body to minimize reaching. Stand up to get anything that you can't comfortably reach while sitting.

Telephone Usage
If you frequently use the phone, put it on speaker or use a headset. Avoid cradling the phone between your head and neck.

Movement and Breaks
Sitting for extended periods can be harmful. Get up and walk around frequently. Consider doing some work standing up. Stretch your hands, fingers, and arms periodically.

Conclusion
Understanding and implementing proper office ergonomics can significantly enhance your comfort and productivity at work. Remember, a well-arranged workspace is a step towards better work health.

Remember, change is a process, not an event. Take the time to adjust your workstation and habits for better ergonomics. Your body will thank you for it!​

​Resources:

1. Computer workstations: Positions
2. Computer workstations: Workstation components - Chairs
3. Computer workstations: Workstation components - Desks