If you work 40 hour weeks - you spend 25% of your week sitting!
Now is the time to really think about your Ergonimic set up... before it starts becoming an issue!
Ergonomics is the study of the workplace equipment design or how to arrange and design devices, machines, or workspace so that people and things interact safely and efficiently.
If you work at a desk all day, you should really be thinking about your ergonomics. The typical 9-5 desk workers spend a quarter of their week sitting. Therefore it is important to recognise ergonomic issues that may affect the health, safety and well-being of people working in offices.
If your work station is not set up with ergonomic considerations in mind, you could be subject to potential occupational overuse injuries and musculoskeletal disorders. Examples of these are postural complaints like neck pain, headaches and low back pain, overuse injuries to the elbow and wrist and neck.
The work station should be set up in a way that requires minimal to no twisting of the head or body, with the chair, computer screen, key board, mouse places comfortably and conveniently for the worker. Lighting is also relevant as glare or reflections on the screen may cause a worker to adopt an awkward posture than can cause a postural strain if maintained over a prolonged period.
SO WHAT’S CORRECT?
Chair height: The height of the chair should allow forearms and hands to be just slightly above the desk, horizontal to the key board with no bend to the wrist. The chair should have many adjustable features such as the seat height, back support height, back tilt, seat pan in and out, arm rests and a stable base.
Foot rest: If your feet are dangling off the floor, you may need a foot rest or a lower desk. When your feet don’t touch the floor, pressure can build up behind the knees and under the thighs, causing pinching of blood vessels or nerves and result in pins and needles in the lower legs and swelling in the ankles and feet.
Height adjustable worktop: These desks are easy to work with because they allow the correct set up to be achieved without the use of foot stool or monitor risers. As mentioned, no matter if you are sitting or standing, your elbows and forearms should be slightly higher than the desk.
Back rest: The back rest should support your entire spine and recline from vertical 10-20 degrees. This will encourage you to sit upright and prevent slumping in your seat, thereby minimising risk of low back pain.
Seat depth: There should be a small gap between the back of your knees and the end of the seat. If not, may need a different chair with a shorter bottom cushion.
Arm rest: If your chair has arm rests, adjust them so they support your forearms when they sit at a right angle to your body.
Computer monitor: Your monitor should be directly in front of you within an arm’s length, with the top 1/3 of screen in line with your eyes. If you have more than 1 monitor, it should be placed in front of you depending on use. For example if you have 2 monitors, used at a 70:30 split, the former should be in 70% of your line of vision. This minimises the twisting of the head and neck. Tension in the head and neck can lead to head aches and muscle tension around the neck and shoulders.
Mouse position: The wrist position should be neutral with the mouse adjacent to the key board, not with the arm out stretched.
Keyboard: The keyboard should be placed on the desk so that the forearms have enough support and there is no bend to the wrist.
Document placement: A document holder should be at the same distance away and height as the monitor. If you use more frequently than the monitor itself, the document holder should be directly in front of you with the monitor to the side.
Lighting: Lighting is essential but must also be controlled. Lighting should be over head and behind the operator. Natural light sources should be controlled with blinds, sun shades or tint to the windows.
Desktop Accessories: Avoid reaching or twisting eg phone, reference material. Place equipment in accessible places. If you are constantly on the phone, use a head set is possible to minimise the risk of neck and shoulder pain from holding a phone to your ear.
Desk Zones: Commonly used desk equipment (keyboard, mouse) should be placed within easy reach (primary zone). The less frequently used equipment should be placed in the secondary zone, accessed with an outstretched arm.further away from the worker.
Below are visual guides provided by Corporate Work Health Australia on how to properly set up for work station.
