Office Ergonomics

Office ergonomics is all about designing a comfortable, functional, and user-friendly work space. It takes into consideration the interaction between office equipment and the people that use them. For maximum productivity and efficiency, make sure that you customize your work station so that it fits your specific needs and allows for a comfortable working environment.

Chair

Sitting down in a static posture can increase stress in the shoulders, arms, and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs. Avoid back pain by adjusting the height of your chair so that your feet rest comfortably on the floor and your knees are about level with your hips. If your chair doesn’t offer lumbar support, place a cushion between the curve in your lower back and the back of the chair. Make sure that your back is supported and do not cross your legs as this can make you slouch, causing stiffness and pain in the hips and low back.

Computer Monitor Height

Place the monitor directly in front of you, about an arm’s away. The top of the screen should be slightly below eye level, you may need a stand for your monitor if the screen is too high or too low. If glare from fluorescent lighting or sunlight is a problem, turn off some or all of the overhead lights or close the window shades. Place your monitor so that the brightest light source is to the side. Always adjust the screen’s brightness and contrast to make your eyes feel more comfortable.

Using the Keyboard

Place your keyboard in front of you when typing. Leave a gap of about 10 to 15 Centimeters at the front of the desk to rest your wrists between bouts of typing; your wrists should be straight, not bent up or down. Keep your elbows vertical under your shoulder and right by your side.
Using the mouse

Place your mouse within easy reach on the side of your keyboard. Keep your wrist in a natural and comfortable position when you’re using your mouse. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending.

Headset

If you spend a lot of time on the phone while typing at the same time, use a headset rather than cradling the phone between your head and neck because doing it repeatedly will strain the muscles in your neck.