10 "Ergo Tips" to Help Boost Productivity and Safeguard Your Health
You don’t have to spend big money to work more comfortably. These simple guidelines get you off to a great "ergonomic start" and the effects of each can result in a totally "ergo-transformed" workspace! TIP: Next time you walk through your office, notice how few people practice these principles. Why not forward these suggestions to help them work more comfortably, too?
Position your monitor so the top of the screen is at eye level... directly in front of you... 15"-30" away from your face.
Bring your mouse as close to your body as possible, and use wrist rests to support the palms and wrists.
Hold your forearms close to your body, at a right angle, and parallel to the floor. Keep your thighs parallel to the floor. Your feet should be flat on the floor or on a footrest.
Organize your computing area so items you use frequently are within arm’s reach.
Take frequent stretch breaks when performing repetitive tasks. Some physicians advise doing slow neck rolls in each direction... shaking out your wrists... holding your finger a few inches from your eyes and then slowly alternating looking at it and then something far in the distance (repeat about 20 times)... standing up and walking around... and a variety of other simple exercises that let your body stretch and help reduce strain. While seated, change positions every few minutes. If possible, take 2-minute breaks every 15-20 minutes... a 5-minute break every hour.
Support your lumbar area: Be sure your lower back is supported by either the lumbar cushion on your chair, or a separate lower-back pad that helps maintain the important lumbar curve.
Use soft, overhead lighting: Ambient lighting - meaning light that bounces off a ceiling back down into your workspace - provides balanced illumination that minimizes glare, reduces eye strain, and is most comforting to the eye.
Use a telephone headset: Never cradle your phone between your head and shoulder! Headsets let you work hands-free (thereby helping boost your productivity) while reducing neck, upper back, and shoulder tension.
Use a document holder: Simple and inexpensive, they attach to your monitor in seconds with adhesive strips and help keep your head in a relaxed, neutral position while computing.
Consider non-traditional chairs: Ever sit in a "kneeling" chair? Even though they look strange, they’re amazingly comfortable! They hold your body in a forward-sloping position, shifting weight away from your spine, comfortably onto your shins on a thick, padded cushion. They provide proper spinal alignment, which keeps you from slouching, and help you work for hours in surprising comfort. Prices range from about $69 to hundreds, so choose the best you can afford. Other features available are adjustable seat height, swivel, even a backrest. Fact: The average 40-hour a week worker spends about 2,000 hours a year sitting. If your office chair isn’t comfortable, assertively request another. If your company won’t comply, consider bringing in your own chair. Contrary to popular belief, most back injuries are not the result of sudden injury, but long-term abuse. A good chair is not a luxury... it’s a necessity that can greatly affect your health for years to come.
