How to improve office ergonomics

Ergonomics is the study of the relationship between a workplace environment and the equipment used to complete a task. Focusing on the elements of design and ease of use, ergonomics stresses the importance of comfort, safety and productivity. Computer programmers,writers etc ., who spend the majority of their day in front of a computer should give special consideration to improving their office ergonomics.Workstation ergonomics: ideal set-up

Many people find themselves using a computer for a large part of the day. Poor workplace design and layout can contribute to workplace injuries and illness while correct chair height, adequate equipment spacing and good desk posture can help you stay comfortable.

Difficulty: Easy

Instructions

Things You'll Need:

• Ergonomics chair
• Ergo desk
• PC/Laptop
• Phone
• Office stationaries
• Positive attitude
• Exercise

1. 
   Correct posture

   Consider your posture. The most important step you can take toward improving office ergonomics is simply being aware of your own body. Sit so that your lower torso rests against the back of the chair with your feet planted firmly on the floor. Adjust the height of your computer so that you are looking straight ahead instead of down. Your arms should be relaxed and form a 90-degree angle at the elbow.Your backbone should be straight and your shoulders back. If your chair can’t be adjusted so that your back is straight, place a cushion between the curve of your lower back and the back of the chair.

2. 
   Arranged desk

   Arrange the items on your desk so that they easily accessible. Doing so will prevent unnecessary stretching to retrieve objects that are out of your reach.Stand up to get items that are further away.A desk with a matte surface helps minimize glare.To avoid glare and reflections, neither you nor the monitor should directly face the window. If your screen is reflecting the light, it’s worth experimenting with the overhead lights and window blinds to reduce these reflections. Tilting the monitor slightly downwards can help with this. You should also adjust the monitor’s brightness to a comfortable level.
   People who wear bifocals tend to look through the bottom part of the lenses to view the monitor. This makes them tilt their head backwards, which can fatigue the muscles supporting the head.

3. 
   Avoid eye injury

   Adjust the lighting in your office to reduce eye injury.writers,programmers are especially prone to eye fatigue. Avoid casting direct light on your computer screen and turn down your monitor's brightness.

4. 
   Women on phone

   Position the phone so that you can perform simple tasks such as taking notes without twisting or cradling the phone on your shoulder. This means that the cord must be long enough.
   
   If you are using the phone frequently in your work, or if you need to do other tasks such as keying information at the same time as using the phone, a headset is recommended.

5. 
   Ergonomic office chair

   Purchase ergonomic furniture specifically designed to create a healthy environment. Look for chairs that offer lumbar support, desks that are the appropriate height for your needs, and wrist guards to relieve stress on small joints and muscles. With the demand for workplace comfort, ergonomic furniture is widely available at office supply retailers.

6. 
   Exercise

   Get up and get moving. Every so often, get out of your chair and move your body. Stretch your arms and legs, roll your neck and shoulders and walk around your office. The increased blood flow to your brain and body will give you the extra energy you need to keep working.

Tips & Warnings

• Even with these adjustments, your eye muscles can become tired when you do a lot of close work. Remember to rest them every 10 minutes or so by looking away into the distance.
• Correctly adjusting your chair can help you maintain proper posture and take the pressure off your back. When sitting, your knees should be about level with your hips, and the seat of your chair should not press into the back of your knees.Your backbone should be straight and your shoulders back. If your chair can’t be adjusted so that your back is straight, place a cushion between the curve of your lower back and the back of the chair.
• If you wear bifocals, there are several ways to address this problem.
• Position the monitor lower than normal to compensate for needing to look through the bottom of your lenses.
• Raise your chair until you can view the monitor without tilting your head back. This may mean that you have to raise the keyboard and use a footrest.
• When working at the computer, use a pair of single-vision lenses with a focal length designed for computer work.
• The goals of ergonomics are to, decrease risk of injury/illness, enhance worker productivity,and improve quality of work life.
• Sitting in a slouched-over or slouched-down position in a chair can overstretch the spinal ligaments and strain the spinal discs.
• Straining toward a computer screen for long periods of time can strain the joints and muscles in our necks. And operating a computer mouse with an angled wrist can lead to devastating and painful injuries to the bones and ligaments in our wrists and hands.

Resources

• Ergonomics
• CUErgo
• Safe Computing
• Usernomics
• National Institute of health
• UCLA Ergonomics
• Ergoweb

[akchrist]

on 6/5/2008 Very good info, thanks!

[AMMorgan]

on 6/4/2008 Very informative article about ergonomics. Thanks for the visual and intricate details.

[acole]

on 6/3/2008 Great tips. Thanks!