Useful tips for improving workplace comfort and productivity through ergonomics

Small changes can have a massive impact on how you and your body feel while working at your desk.

Adjust your chair: Ensure that your chair supports the curve of your lower back, and tilt your backrest to approximately 135 degrees backward while keeping your feet flat on the floor or on a footrest. According to the National Institutes of Health (NIH), this can help prevent back pain and reduce the risk of musculoskeletal disorders (MSDs) (NIH, n.d.).

Position your computer screen: Position the top of the screen at or slightly below eye level (OSHA, 2000) to prevent neck strain and at approximately an arm’s length away from you to prevent eye strain.

Use a footrest: If you are not able to comfortably place your feet flat on the floor when your chair is set at the correct height for your arms to be at the correct angle on your desk then please use a footrest.

Use a comfortable keyboard and mouse: Use a keyboard and mouse that are ergonomic, fits your hand size and shape, is comfortable and is positioned correctly on your desk. This will reduce the risk of common repetitive strain injuries.

Adjust your desk height: If you are lucky enough to have a height adjustable desk, adjust your desk height to ensure that your arms are at a comfortable angle when typing or using a mouse. Adjust your desk height so that your forearms are parallel to the floor.

Standing desk: The best posture is the next posture. If you have a standing desk, use it to alternate frequently between sitting and standing.

Use a headset: If you spend a lot of time on the phone, use a headset or speakerphone to reduce neck and shoulder strain.

Sit properly: Sit with your back against the chair backrest and tilt your backrest to approximately 135 deg. Relax your shoulders, either rest your forearms on the height and angle adjustable arm rest or if our chair does not have arm rests, keep your elbows close to your body to reduce strain on your neck, shoulders, and back. The American Chiropractic Association (ACA) recommends sitting with your hips back in the chair and your feet flat on the floor (ACA, n.d.).

Use proper lighting: Ensure that your workspace is well-lit with reduced glare and reflections on your computer screen. Using task lighting to reduce glare and increase visibility is a practical solution if needed.

Take breaks: Take frequent breaks to stretch and move around, especially if you sit for long periods. Taking a 15-minute break for every hour of computer use.

Organize your workspace: Keep your workspace organized and free from clutter to reduce distractions and improve productivity. Keeping your workspace tidy and organized has the added benefit of reducing stress and improves focus.

Stretch regularly: Stretch regularly to improve circulation and reduce muscle tension. The American Heart Association recommends stretching for 5-10 minutes every hour to improve circulation and reduce muscle tension. This can be done during your regular break.

References:

American Academy of Orthopaedic Surgeons (n.d.). Ergonomics for the office. Retrieved from https://orthoinfo.aaos.org/en/staying-healthy/ergonomics-for-the-office/

American Chiropractic Association (n.d.). Good posture at work. Retrieved from https://www.acatoday.org/Patients/Health-Wellness-Information/Good-Posture-at-Work

American Heart Association (n.d.). Stretches for the office. Retrieved from https://www.heart.org/en/healthy-living/fitness/staying-motivated/stretches-for-the-office

Canadian Centre for Occupational Health and Safety (n.d.). Office ergonomics. Retrieved from https://www.ccohs.ca/topics/office-ergonomics/

Illuminating Engineering Society (2017). Recommended practice for lighting the computerized office. Retrieved from https://www.ies.org/standards/committee-reports/cr-2-17/