Mastering Workplace Ergonomics (part 2)
Workplace ergonomics is the science of designing the workplace, keeping in mind the capabilities and limitations of the worker. Workplace ergonomics improvement processes remove risk factors that lead to musculoskeletal injuries and allow for improved human performance and productivity.
If you missed Mastering Workplace Ergonomics (part 1), you can click here and review solution #1.
Let’s move on to part 2 of our discovery of what steps you can take to improve your performance and productivity.
Solution #2 - Adjust your desk height
Your desk is the heart of your workplace. From an ergonomic point of view, the most important aspect of your desk is the height.
A too-high desktop will cause strain on your forearms as you type, while an overly low desk will cause you to hunch over as you work, straining your back and shoulders.
Important factors to consider:
Your legs fit comfortably under the desk - you are able to sit with your feet flat on the floor (with enough space to cross your legs).
The angle between your forearm and upper arm- should be between 90 degrees and 120 degrees while your arms are at rest on the desk.
Your desk meets the recommended desk height- the Canadian Standards Association (CSA) recommends a general height desk of 73 cm plus or minus 2.5 cm (28.7″ plus or minus 1″).
Best Option: Adjustable Height Desk
Sit to stand desks and adjustable height desks have become popular for their ability to adjust your desk throughout the day.
Adjustable height desks allow you to:
A. Set your entire workstation height to precisely your comfort level (even when your tasks change) can help prevent repetitive motion related injuries
B. Alternate between sitting and standing. Sitting all day can cause fatigue, risk of high blood pressure, and back injury.
Solution #3 - Properly positioned monitor
Just as your desk height is important, a properly positioned monitor is just as important. A badly placed monitor can cause neck and shoulder pain, headaches and other symptoms.
Ergonomictrends.com suggests the following checklist of monitor position factors:
Distance: Place your monitor about 20 inches in front of you, or at arm’s length. Putting it too close will strain your eyes, while placing it too far away may make you slouch forward in an attempt to read what’s on the screen.
Angle: Your monitor should be placed at an angle of about 10 to 20 degrees. A greater angle will cause you to hold your head at an uncomfortable angle, leading to neck strain.
Height: the top line of your screen should be at or below eye level. Tilting your head to try to read your monitor can lead to headaches and neck pain.
Lighting: If you’re lucky enough to have a window in your office space, try to avoid facing it or sitting with your back to it. Placing your monitor and desk perpendicular to the window works best. Whatever kind of lighting you use, position the monitor so that there is no distracting glare