Office Ergonomics
For an ergonomic assessment of your workstation, ask your DSL to request one via the SOS System (Password Required).
To reduce stress and prevent fatigue, it is important to take mini-breaks throughout the day. If possible, change tasks at least once per hour. Stretch your arms, neck, and legs often if you do the same type of work for long periods of time. Rest your eyes by closing them or looking at something other than the work at hand. For a quick pick-me-up, breathe deeply several times by inhaling through your nose and exhaling through your mouth. In addition, always try to eat your lunch somewhere other than your desk.
Other examples of stress-relieving exercises that can be done at your desk include the following:
Head and Neck Stretch
- Slowly turn your head to the left, and hold it for three seconds.
- Slowly turn your head to the right, and hold it for three seconds.
- Drop your chin gently towards your chest, and then tilt it back as fast as you can.
- Repeat these steps five to ten times.
Shoulder Roll
- Roll your shoulders forward and then backward using a circular motion.
Upper Back Stretch
- Grasp one arm below the elbow and pull gently towards the other shoulder.
- Hold this position for five seconds and then repeat with the other arm.
Wrist Wave
- With your arms extended in front of you, raise and lower your hands several times.
Finger Stretch
- Make fists with your hands and hold tight for one second, and then spread your fingers wide for five seconds.
Arrangement of your Workstation
The following recommendations will assist in ensuring employee comfort through proper workstation set-up.
Work Posture
Your seating position at work is important to your comfort and safety. To reduce the painful effects of an awkward work station, follow these tips when working with computers or typewriters:
- Make sure your chair is adjusted to provide adequate support to your back.
- Place your feet flat on the floor or on a footrest.
- Lower legs should be approximately vertical, and thighs should be approximately horizontal.
- The majority of your weight should be on the buttocks.
- Ensure that there is at least 1 inch of clearance between the top of your thighs and the bottom of the desk or table.
- Keep your wrists in a neutral, straight position. They should not rest on the edge of the desk.
Equipment Setup
By properly arranging your equipment, you can also help reduce the harmful effects of repetitive motion. The following tips will assist with arrangement of office equipment:
Lighting
- Position computer screens, draperies, blinds, and pictures to reduce glare during work hours (e.g., place the VDT screen at a right angle to the window).
VDT Screen
- VDT images should be clear and well defined. Adjust the screen's brightness, contrast and display size to meet your needs. If a screen flickers or jumps, have it repaired or replaced.
- Place the VDT 20-28 inches away from your face. The center of the VDT should be approximately 15 to 25 degrees below your line of vision.
Keyboards
- Position computer keyboards so that the angle between the forearm and upper arm is between 80 and 120 degrees.
- Place the keyboard in an area that is accessible and comfortable.
Wrist Support
- Use wrist supports made of padded material; the support should allow you to type without bending your wrists.
- Keep documents at approximately the same height and distance from your face as the VDT screen.
Telephones
- Neck tension is a common problem caused by holding the telephone between the head and neck. Use a headset or speaker phone if you are on the telephone for extended periods of time.