Ergonomics

ERGONOMICS

CHOOSING THE RIGHT CHAIR

Prolonged sitting is a frequent cause of back and neck pain. And while extended periods of sitting are best avoided, for many, it’s a fact of life.

Read the full guide: Choosing the Right Chair to Work In

ADJUSTING YOUR MONITOR

Maintaining the correct monitor height will prevent many problems with your eyes, neck, and upper back. A monitor improperly positioned can irritate neck musculature, alter the normal spinal curves, induce eyestrain and even initiate migraine headaches.

Read the full guide: Adjusting Your Monitors Correctly For Optimum Health

PROPER TELEPHONE TECHNIQUES

Spending prolonged periods of time on the telephone can lead to chronic neck, shoulder, and upper back pain disorders. Using the proper techniques and equipment is key to preventing these problems from developing.

Read the full guide: TriMed Spine & Joint Tips for Proper Telephone Technique

SETTING UP YOUR WORKSTATION

Having a well-planned, ergonomically designed workstation increases productivity, minimizes repetitive stress injuries, increases employee morale, and increases the bottom line. Since everybody has different tasks and different body types, no one workstation setup is ideal for everyone. There are, however, some basic guidelines that should be abided by when designing a workstation.

Space – There needs to be adequate space for you to comfortably accomplish all tasks required of you. You may be constantly running into others or unable to function properly due to lack of adequate space. Physical and emotional stress then increases while productivity decreases.

Equipment – Having the proper equipment which has been designed for the task at hand is essential. Equipment should be compatible with other equipment and be ergonomically designed to conform to your specific duties. Chairs should move freely in the work area and fit under desks and tables. Lighting should fully light all work areas without reflecting off of monitor screens. Computers and monitors should fit desks properly so screens can be read in comfortable positions. Computer discs should be easy to insert without getting on all fours under the desk.

General Layout – Plan ahead. First decide what tasks you will be performing and what equipment you need. Then draw a floor plan and include equipment, furniture, and accessory placement. Be sure to keep those items used most frequently within reach nearby to minimize strain and twisting. Commonly used equipment and other materials should be within reach of your primary workstation position.

Accessories – Add stackable document holders and keep your Rolodex nearby. Purchase telephone headsets and any other items which can help to organize your workstation. Keep all important and frequently used materials within your reach.

TAKING MINI-BREAKS AND STRETCHING

Taking small periodic breaks gives you a mini-mental vacation from the constant reins of work. It is also an important opportunity to reduce built-up physical tension. You do this by stretching out your contracted and tensed body. Every 30 to 40 minutes your body needs to move and stretch. It needs to get out of any position that it’s been stuck in.

Assume that your working position is the seated posture. The following stretches can then be performed throughout the day, every day, to keep your body happy and healthy. All stretches should be held for 15-30 seconds and performed 1-3 times, depending on the amount of time you have. Hold the stretch in a position in which you can feel the muscles comfortably stretch.

Important Note: Do not perform any exercise or stretch without the recommendation of a licensed health care professional. You may be performing exercises or stretches at the recommendation of a licensed health care professional. Immediately discontinue and seek professional medical assistance should unusual or abnormal pain and/or discomfort arise. Any and all exercise stretches or similar contained within or available from this website have a limited purpose. They are meant only for active patients of our office. Those patients must have been specifically advised to perform said exercises, stretches, or similar.

Basic Neck Stretches

Eyes To The Sky – Extend your head backward while allowing your mouth to open. Allowing your mouth to open allows for a greater stretch of the muscles of the anterior neck. If you experience any balance problems, stretch the neck in the seated position only.
Ear To Shoulder – With your head centered over your shoulders, drop one ear to the same side shoulder. You should feel the opposite side of your neck stretch. You may increase the stretch by applying pressure to the top of the head with your hand. Repeat on the opposite side.

Chin To Chest – Drop your head forward while tucking your chin in towards your neck. Place one hand on the top of the head. Gently apply added pressure if you wish to increase the stretch. This stretch affects the posterior cervical musculature.

Lateral Torso Stretch – While seated, grasp the lateral thigh or armrest of the chair with your opposite side arm. Then rotate your torso by pulling with the hand. Repeat to the opposite side.

Anterior Torso Stretch – In a seated or standing position with your hands interconnected place them behind your head and neck. Then, squeeze your shoulder blades together and extend your back slightly.

Posterior Torso Stretch – Sit with your buttocks on the forward edge of the chair. Spread your legs apart and lean your torso forward, between your legs. If your back and hamstring muscles are tight, you will feel them stretch during this movement.

These are just some of the many stretches which can and should be performed frequently.

PROPER LIFTING TECHNIQUES

The Squat Lift – Ideally, objects should be lifted via the squat lift. With the back relatively straight, the knees are bent so that low back stress is minimized. This does not seem as easy or natural as simply bending forward at the waist. Even so, it significantly minimizes the lower spinal stress. That stress can lead to numerous injuries including intervertebral disc herniation. Also, keep the feet wide apart when lifting the object. Be sure to keep the object as close to your body as possible.

When Bending The Knees Is Difficult – Some individuals cannot fully bend the knees in order to pick up objects. In those cases some bending of the spine may be necessary. In these cases, be sure the object being lifted is not heavy. Most importantly, be sure to keep the object as close to the body as possible. The farther the object is away from the body the greater the stress on the spine.

The Golden Rule of Lifting – As stated above, keep objects as close to the body as possible. This applies during both lifting and carrying.

Repetitive and Heavy Lifting – Repetitive stress injuries to the spine will still occur even when proper lifting techniques are used. This happens if objects are too heavy. It also happens if lifting is done continuously to the point that the spinal musculature becomes fatigued.

Never lift heavy objects alone – get assistance or use a dolly. Never lifting continuously to the point that spinal muscles become fatigued. This will dramatically increase the odds of sustaining spinal injury.

Common Questions About Ergonomics

How high should my monitor be?

The top third of the screen should sit at about eye level, roughly an arm length away, so your head stays balanced over your shoulders instead of tipping forward. Two screens should be angled around you rather than sitting flat side by side.

What is the right chair height?

Set it so your feet rest flat on the floor or a footrest, your knees sit at about a right angle and level with or slightly below your hips, and your low back is supported by the backrest. Armrests should let your shoulders relax rather than lift.

Is a standing desk better than sitting?

Alternating is better than either extreme. Standing all day produces its own problems, so the benefit comes from changing position every half hour or so rather than from standing itself.

How often should I get up and move?

A short movement break every 30 to 45 minutes is a practical target. It does not need to be long; standing, walking a little and moving your neck and shoulders through their range is usually enough to reset the load.

Do I need anything extra if I work on a laptop?

Yes, if you use it for more than short stretches. A laptop forces you to choose between a low screen and a high keyboard, so raising the screen and adding an external keyboard and mouse is the single biggest improvement you can make to your posture at a desk.