Ergo Office
Ergonomics, the science of fitting the job to the person, is now recognized as an integral part of any workplace. In
computer-related work settings ergonomic principles play a crucial role in preventing CIRSIs,
Computer Induced Repetitive Stress Injuries. At ergocise.com, our approach to workplace ergonomics involves several areas: body mechanics and articulation, proper posture at the computer, adopting an ergonomic workstation arrangement, relieving stress, and taking regular breaks for stretching, strengthening and relaxation through our reminder program. Here are some suggestions for practicing ergonomics easily in the workplace.
Proper Body Mechanics and Articulation in the Office
Practicing
proper body mechanics and
articulation is essential in helping to prevent RSIs from developing. The back and neck are particularly vulnerable to
pain at the office, often simply from improper use of the spine. Typing also presents some problems and should be practiced with proper technique.
- Bending: Whether you are typing at the computer, filing, or sitting for long periods of time, it is easy to bend the spine incorrectly, which can result in Lower Back Pain, Cervical Disc Herniation, Lumber Disc Herniation, or Neck Pain. Bend forward from the hips, not the back, and keep your neck and head in line with your spine to prevent back problems.
- Lifting: Lift heavy objects from the legs, not the back. This usually requires squatting down to lift the object. If something is too heavy for you, ask for help.
- Typing Technique: Practice proper posture at the computer and wrist alignment to start off. Press the keys lightly instead of pounding them. Don't twist or strain to reach a key, for example when trying to do a double key function. Use two hands for double key functions instead of twisting one hand. Most of all, take breaks!
Proper Posture at the Computer
Practicing
proper posture while at your desk or
computer is essential in reducing the risk of developing RSIs. Awkward postures, such as holding a phone on the shoulder while typing, or even simple slouched, crossed leg, collapsed postures can reduce circulation, cause tension and strain, and can lead to RSIs. Proper computer posture should start with neutral position, in which the body is balanced, lifted and properly aligned. From neutral position, place your elbows on your armrests and extend your forearms toward your keyboard. Your forearms should be at a slight angle from your elbows, not directly in front of them. If you don't have armrests, push your keyboard back far enough so that your forearms can rest on the desk at the same open angle. The spine has three natural curves in the
cervical (neck),
thoracic (upper back) and
lumbar (lower back) regions. Proper alignment of the spine means keeping these natural curves lifted, not collapsed or held . Don't try to flatten out any of these curves, since this results in tucking of the
pelvis or holding in the neck and upper back. Picture your spine as a gentle S curve, with each vertebrae stacked gently on top of each other. When you sit, you should feel your ears balanced over your shoulders, your shoulders over your hips and your
spine lifted. Sit back against the lumbar support or the back of your chair so that your lumbar curve is supported and release your upper back into the back of the chair. Keep your chin level, not pushed down or tilted upwards. Gaze straight ahead. Remember to breathe. To prevent tension, fatigue and RSIs, computer users and people who sit for long periods of time should be sure to change positions often, every half hour or so, and take regular breaks with
stretching and
strengthening ergocises. Our reminder program can help you remember to take regular breaks.
Proper Wrist Alignment
Even with proper spine alignment at the computer, improper wrist alignment can result in the development of RSIs,
Carpal Tunnel Syndrome in particular. The
wrists should be a natural extension of the forearm, not twisted or bent in any way. From proper posture at the computer with your elbows on the armrest, extend your forearms toward the keyboard. Your wrists should be slightly lower than your elbows and your elbows should be about an inch in front of your torso. While you type, keep your wrists supported but not bent up or pushed down. It is important to keep the open angle of the elbows and the forearm, since this allows the wrists to stay in the line of the
forearms.
Poor Posture at the Computer
It almost goes without saying that sitting for long periods of time in slouched, collapsed or unbalanced positions causes tension, fatigue and eventually, strain and RSIs.
Forward Head Posture, collapsing the chest, crossing the legs, leaning to one side, tilting the head, and tucking the lumbar spine are all common postural problems. Twisting the wrists can also cause problems. Exerting force from a collapsed posture causes the muscles to work incorrectly and expend more effort, resulting in tension and potential RSIs. If you catch yourself slipping into a slouched, tilted or unbalanced position, take a break and think of lengthening your spine from the top of the spine, between your ears. Take a moment to breathe, align yourself and do an
ergocise.
Ergonomic Workstation Arrangement
Here is a list of items necessary for an
ergonomic workstation arrangement, as well as their proper positioning, use, and links to places that sell them.
- Desk: Your desk should be large enough to comfortably hold your computer, monitor, mouse, and other necessary items and should ideally have rounded edges to help prevent injuries. Your desk should also have enough room underneath for you to stretch out your legs.
- Chair: Ideally, an ergonomically designed chair is the best kind. Your chair should have separately adjustable back and height levels, a lumbar support, a padded seat, easy swiveling motion in order to reach for items, and five castor wheels for stability and mobility. Adjust the height of your chair so that your knees make a 90º angle from the ground with your feet flat on the floor. Use a footrest if your legs cannot reach the floor easily or your chair doesn't adjust.
- Monitor: The position of the monitor is probably the most important factor in an read more
