So, what is ergonomics? Ergonomics is the study of the kind of work you do, the environment you work in, and the tools you use to do your job. An uncomfortable work environment can affect productivity and increase the likelihood of work-related muscle strains and eyestrain. This can also happen to you at home if you are sitting at a computer for several hours at a time. Incorporating good ergonomic practices in the workplace and at home can remedy an uncomfortable situation. There are simple changes that you can do that will help decrease stress levels and enhance your well-being.
Ergonomic disaster. This woman is an example of what not to do: Slouching. Leaning. Eyes glued to the monitor. Fingers cramped. Stressed. Fatigued. Looks like she could use a healthy dose of ergonomics in her life. Sally (shown above) is one of many “flexion-addicted” people whose sedentary job keeps her glued to the computer. Day after day, her hip flexors and hip capsules shorten and tighten as gravity pulls her into a big “C” curve.
Ergonomics is a way of designing a person’s environment to foster the highest level of function. It looks at what type of work you do, the tools you use, and the whole environment in order to find the best fit for you, considering the above factors. Good ergonomics promotes increased work productivity and quality by preventing injury and promoting increased health, safety and comfort. There are things you can do to help keep you working efficiently and sprightly for the long haul (and prevent you from visiting the worker’s comp. department).
Personalizing your environment so that it is comfortable for you to work in promotes a healthy physical and mental lifestyle. Studies show that a carefully planned work environment can actually increase productivity. Of course, only you can judge what is best for you.
Workplace Ergonomics Tips
1.) Follow the 90-90 rule! Position your elbows, hips, knees and ankles in a 90-degree position for optimal alignment.
2.) Keep your feet flat on the floor so that it distributes your weight evenly. Dangling feet cause pressure on the legs, making other body parts compensate. Use a footrest if your feet do not reach the floor.
3.) Choose a good chair and make sure your rear is positioned all the way to the back. The back of your knees should be two finger-widths apart from the seat’s edge.
4.) Keep your wrists straight, relaxed and in a neutral position in line with your forearm. When typing, the best practice is to keep your wrists floating rather than resting them on a wrist pad. But if you choose to use a wrist pad, rest the heels of your palms and not your palms. If possible, use the wrist pad between typing movements and not during typing.
5.) Position the top of your computer screen at eye level to prevent eye and neck strain.
6.) Look away from computer screen frequently to allow muscles inside the eyes to relax. Focus on items that are away from you in five-foot increments up to 20 feet for about one minute. Blink your eyes rapidly to refresh tear film and clear dust. Another tip: Look at the color green to soothe eyes. Studies have shown that the color green is calming for the eyes.
7.) Perform back, shoulder and wrist stretches and shoulder shrugs at least every hour to prevent body strain and stress.
In today’s busy society, we are using laptops and tablets because they provide a convenient, portable platform to use. But, they are not ergonomically ideal for long-term use unless properly set up. The joined keyboard and monitor compromise a relaxed, neutral position and often result in hunched over positions that increase musculoskeletal stress. For extensive entry, use a separate keyboard and prop the tablet on a stand to improve the viewing angle. Limit the duration of tablet use and take frequent micro breaks. Focus on your neck posture and avoid excessive looking down when reading emails or texts.
Alternate hands and fingers when using buttons and touch screens to avoid overuse of one hand or finger. Maintain a neutral wrist posture and alternate hands when holding devices. For tablets, consider cases with hand straps to reduce the amount of gripping.
Massage can be beneficial for those suffering from symptoms of neck, shoulder and back strain and from repetitive movement injury. Therapeutic massage is a type of massage technique that focuses on treating soft tissue aches, pain and injuries that are associated with recreational activities. Massage can reduce muscle stiffness and improve relaxation by reducing heart rate and blood pressure. Massage is important for many powerful reasons, including detoxification and stress relief. But, when people ask me why to get massage or why it’s important, the answer that resonates most is: Massage is a maintenance plan for the body. Massage helps the body recover from the stresses of strenuous exercise, muscle strain and repetitive movement injuries. QCBN
By Amanda Barnett
Amanda Barnett is the owner of The Valley of Vitality.