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There is more to ergonomics than sitting in your chair!
Ergonomics is the scientific discipline concerned with the understanding of interactions among humans and the equipment and devices that fit the body’s cognitive abilities. Contributions from engineering, psychology, statistics, biomechanics, mechanobiology, industrial design, graphic design, operations research and anthropometry all play a role in how we should sit at our work desk. The perfect fit between a person and the used technology, human factor specialist consider the activity being done and the demands of the user, and the equipment used.
Here are 4 quick steps to set up your workstation
Step 1- Chair: Push your hips back as far back as they can go. Adjust your seat height so your feet are flat on the floor and your knees are at a 90 degree angle. Adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back is supported. Adjust the armrests so that your shoulders are relaxed.
Step 2- Keyboard: Pull up close to your keyboard. Position the keyboard height so that your shoulders are relaxed your elbows are in a slightly open position (100°-110°) and your wrists and hands are straight. Palm support can help to maintain neutral postures and pad hard surfaces. Place the mouse as close to the keyboard as possible.
Step 3-Monitor, Documents and Telephone: Center the monitor directly in front of you above your keyboard. Position the top of the monitor about 2-3” above seated eye level. Sit at least an arm’s length away from the screen and then adjust the distance for your vision. Reduce glare by adjusting curtains or blinds as needed. Positionj documents directly in front of you, between the monitor and the keyboard, using an copy stand. Place your telephone within easy reach. Use a headset or speaker phone to eliminate cradling the handset.
Step 4- Take a break! Take short 1-2 minute stretches ever 20 -30 minutes. After each hour of work take a break or change tasks for at least 5-10 minutes. Avoid eye fatigue by resting and refocusing your eyes periodically by looking away from the monitor and focus on something in the distance.