Make ergonomics the focus of your office or remote work space

Ergonomics is the way employees fit to their workspace.

The goal of office ergonomics is to design your office workstation so that it fits you and allows for a comfortable working environment for maximum productivity and efficiency.Poor ergonomic practices can lead to lower productivity and, in extreme cases, physical injury such as carpal tunnel syndrome, and back and neck pain. All organizations, regardless of size, should strive to create an ergonomically sound workspace for all employees to prevent lost work hours and workers’ compensation claims.For employees, following a few simple guidelines can help significantly improve office work station ergonomics, help you stay comfortable when working, and prevent strains/sprains and fatigue.

Use good posture. Try not to slouch. Instead, sit up straight with your feet on the floor. Move your chair as close to your workstation as possible to avoid leaning or reaching.

Find a chair that suits you. Ideally, choose one with a five-point base that supports your lumber area adequately.

Don’t dangle your feet. If your feet don’t comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower the keyboard and chair.

When using the keyboard, make sure the weight of your arms is supported at all times to avoid putting unnecessary stress on your arms and neck. Position the keyboard directly in front of the computer screen so that you do not have to turn your head and neck.

The computer screen should be positioned directly in front of you and the top of the monitor should be no higher than your eye level.

Keep the keyboard and mouse close to you to avoid over-reaching, which could place a strain on your shoulders and arms.

Avoid placing the monitor near a window or a bright background, as this could cause glare on the screen leading to eye strain.

Don’t have the monitor too close to you. Arm’s length is the perfect distance. It’s important to rest your eyes from time to time. If possible, do another activity that doesn’t require you to look at the screen. If that’s not possible, then rest the eyes by looking at something in the distance over the other side of the office so that your eyes have a break.

Tips for your remote officeWith more employers allowing remote work, sound ergonomics is more important than ever for these locations. It’s worth taking a little time to set up a space that allows you to be safe and comfortable.Follow these additional guidelines to avoid pain and strain while working remotely:

Set up desk space to support neutral posture. Find a chair that supports your back and positions you with at least a 90-degree angle at your hips. If available, use a table or desk surface that allows you to maintain a 90-degree angle at your elbows.

Take breaks often to move and stretch. Take breaks to change up your posture and stretch throughout the workday. This is key to working comfortably for long periods of time.

Check your remote office environment for hazards. When working in an office, you likely have others examining the space for safety hazards, but when working remotely, it is up to you.

Ensure the surrounding area is free from clutter and tripping hazards
Evaluate your workspace for adequate lighting and position screens/monitors to minimize glare
Ensure your environment is free of excessive noise and private enough for you to work securely

Posture is the KeyDeveloping and keeping good posture and muscle memory habits are the keys to avoiding injury no matter where you are working. Keep these proper sitting positions in mind:

Hands, wrists and forearms are straight, in line and roughly parallel to the floor.

Head is level or bent slightly forward, and balanced.

Shoulders are relaxed and upper arms hang normally at the side of the body.

Elbows stay in close to the body and are bent around 90-100 degrees.

Feet are supported by the floor or a footrest.

Back and lumbar area of back is fully supported while sitting.

Thighs and hips are supported and parallel to the floor.

Knees are about the same height as the hips with feet slightly forward.

Christian Brothers Risk Management Services has produced a guide to help you set up your workstation at home that includes a checklist you can use to determine whether your home workstation is ergonomically correct.