Sept. 26, 2019 | If you’re listening to this at work, odds are you’re sitting down at a desk and most likely using a computer. U.S. Bureau of Labor Statistics figures show that musculoskeletal disorders, or MSDs, account for almost a third of all work-related injuries in this country. Workers who sustained MSDs like carpal tunnel syndrome required an average of 12 days to recuperate before returning to work, compared with eight days for other types of injury-related cases. Ergonomics is the study of people’s efficiency in the working environment. Ergonomics covers the entire work area, from the workstation and lighting to air circulation. Effective use of ergonomic practices will maintain high levels of productivity, avoid painful and costly employee injuries, and increase worker satisfaction. By designing the job around the person, employees have a decreased risk of injury and an improved perception of their “employee-centered” role at work.

Sept. 26, 2019 | Most ergonomics experts will tell you that the chair you use is the single most important component of a healthy working environment. When it comes to choosing a chair, look for one with a breathable, medium texture upholstery and adjustable lumbar support that moves up and down and forward and backward. The chair should have adjustable armrests that move up and down and inward and outward as well as a 360-degree swivel. All of the chairs mechanisms should be easy to locate and adjust with one hand while seated. When working at the computer, adjust the height of the seat so that your elbows are the same height as the home row of the keyboard and so the wrists are neutral while typing. Your feet should be resting flat on the floor. If they aren’t a footrest should be used. To prevent posture problems, place frequently used items within arm’s reach and avoid long periods of working in one position and repeating the same motions.

Sept. 26, 2019 | When it comes to setting up your computer workstation, the keyboard height should allow straight wrists and a 90-degree angle between the upper arm and the forearm. Your keyboard tray should be big enough to hold your keyboard and mouse, and the height should be adjustable. Your computer mouse can be a trackball or touch pad, which may help reduce the symptoms some people get from the repetitive motions of a standard computer mouse. The computer mouse should be placed close to the keyboard where it does not cause you to lean forward or to reach too far. Ergonomic or curved keyboards are designed to help reduce problems in the hands, wrists, and shoulders. Wrist pads on the keyboard or mouse pad help support the arms and reduce strain during breaks from typing. The pads are not intended to be used while you are typing but some people find the pads helpful even when they are using their keyboard or mouse.

Sept. 26, 2019 | Too much light is not always a good thing in the workplace. Overhead lighting may cause glare and lead to eyestrain, which can cause vision problems and headaches. Choosing a suitable monitor and placing it in an appropriate position helps reduce exposure to forceful exertions, awkward postures, and overhead glare. This helps prevent possible health effects such as excessive fatigue, eye strain, and neck and back pain. Monitors that are tilted significantly either toward or away from the operator may distort objects on the screen, making them difficult to read. A computer monitor should be perpendicular to your line of sight, usually by tilting the screen no more than 10 to 20 degrees. To reduce stress on your eye muscles, occasionally look away from your computer monitor. Try looking out a window and refocusing your eyes on an object at least 25 feet away. To keep your eyes well lubricated, you should blink as often as possible.

Sept. 26, 2019 | To avoid musculoskeletal disorders like lower back pain and fibromyalgia, alternate tasks throughout your workday. This can include retrieving work from a printer, filing documents and making phone calls. Whenever possible, alternate these tasks between the left and right hands and change your posture frequently throughout the day. Use minimal force when typing on your keyboard and work to minimize vibration from the keyboard and other office equipment. It’s a good idea to stand up every 45 minutes to give your muscles a good stretch. And when possible, take a break to do some simple exercises like shoulder shrugs, overhead stretches and finger spreads. This will help with your circulation as your blood carries more nutrients to your muscles, tendons and nerves when you are physically fit. If you do similar work or activities at home, be sure to apply these principles there as well to avoid the cumulative effect of repetitive motions.