WORKSTATION SAFETY (Office Ergonomics)

Er-go-nom-ics

The field of study focused on the design of equipment and devices that are tailored to the human body, its movements, and cognitive capabilities. It is essential to implement proper ergonomic design to mitigate the risk of repetitive strain injuries, which may manifest over time and result in both short-term and long-term disabilities.

ADVANTAGES OF AN ERGONOMIC WORKSTATION

Embracing a neutral ergonomic posture at your workstation is crucial for preventing injury and optimizing performance. A well-designed ergonomic setup not only boosts an employee's energy, happiness, morale, and productivity but also minimizes stress, absenteeism, and turnover rates.

CAUSES OF SLOW-ONSET WORKPLACE INJURIES:

• Using incorrect typing posture with bent wrists

• Incorrect sitting posture, either leaning too far forward or too far back in the chair

• Turning the head to the side to view the monitor

• Holding the phone between the ear and shoulder

• Stretching over the keyboard to reach the mouse

• Raising the arms when working on a surface that is too high

• Bending forward to type data from papers lying flat on the desk

• Resting the wrists on the desk edge while typing or using the mouse

• Leaning elbows on hard chair armrests or surfaces

• Typing with palms resting on the hard edge of a keyboard tray

• Sitting in a chair that exerts pressure on the back of the thighs

IS YOUR WORKSTATION SET-UP FOR OPTIMAL PERFORMANCE AND SAFETY?

By ensuring a well-designed ergonomic workstation and promoting good work habits, injuries in the neck, back, shoulders, elbows, wrists, and eyes can be effectively prevented. Taking proactive steps is key to addressing and avoiding these issues. Prioritize setting up your workstation to maximize safety and performance as an essential daily practice.

CONFIGURING YOUR WORKSTATION

1. Ensure your chair is adjusted properly to enable you to sit with your knees slightly lower than your hips (parallel to the floor) and with your feet resting firmly on the floor. Maintain an upright sitting posture with your buttocks against the back of the chair and make use of the back support to retain the natural curvature in your lower back. Keep your shoulders relaxed and your elbows bent at a 90-degree angle.

2. Confidently position your mouse at the same level as your keyboard. Maintain parallel alignment of your wrists and forearms with the mouse and keyboard (ensuring the mouse is level with the keyboard - neither above nor below). If you use elbow rests, align them parallel to the mouse and keyboard. Avoid resting your wrists, hands, or elbows on sharp or rough surfaces (such as desk corners, keyboard tray edges, or armrest edges).

3. Position your monitor confidently in front of you, ensuring it is centered and at arm's length away. Remember, the top of the screen should not exceed eye level. If there's a window in your office, place your computer screen perpendicular to it to minimize glare effectively.

4. For those who are often on the phone, it is advisable to use a headset to prevent neck strain from holding the phone between your ear and shoulder.

5. Place objects that you use frequently within easy reach of your forearm, and items you use occasionally within arm's length. This organization will optimize your efficiency and productivity throughout the day.

STRETCHES

Get ready to boost your productivity and well-being! Remember to take frequent breaks to stretch and move around - just 5 minutes every hour can make a huge difference. If your work schedule is jam-packed, no worries! Try organizing your tasks in a way that allows you to switch things up often, like going from filing to data entry. And don't forget, every 15 minutes, make those posture adjustments - fidget with your chair height or lean back a bit more. For an extra energy kick, stand up, stretch, or take a quick stroll for a minute or two every hour. You can even do these stretches right at your desk! Your body will thank you for these little bursts of activity throughout the day.

COMPUTER AND OFFICE SAFETY CHECKLIST

Make sure to print this checklist and prominently display it at your office workstation.

Keyboard Position

1. Ensure your shoulders are relaxed during computer use.

2. Maintain your elbow joints at about 90 degrees.

3. Keep your hands in line with your forearms when using the keyboard and/or mouse.

4. Support your forearm when using a mouse or any other hand-held device.

5. Adjust the height of both the keyboard and mouse to promote appropriate arm posture.

   
   

Optimal Workstation Setup

1. Ensure the top of the screen is at or below eye level for comfortable viewing.

2. Maintain a viewing distance of 40 to 74cm (arms length) from the screen.

3. Keep the monitor centered in front of you for optimal posture during extended computer use.

   
   

Ergonomic Seating

1. Ensure your thighs are parallel to the floor to support proper posture.

2. Keep your feet flat on the floor and use a footrest if needed for added comfort.

   
   

Effective Lighting

1. Eliminate glare on the computer screen for better visibility.

2. Avoid direct glare by positioning yourself away from bright light sources.

3. Illuminate your workspace with indirect lighting fixtures for a comfortable environment.

   
   

Healthy Task Design

• Take regular breaks, such as 5 minutes every hour, to prevent strain from prolonged computer use.

• Incorporate appropriate stretches before, during, and after your workday to promote physical well-being.

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