Ergonomics, “an applied science concerned with designing and arranging things people use so that people and things interact most efficiently and safely,” has become increasingly important in today’s workplace. Many people spend each day at work in front of a computer, on the phone or with various machinery. Surprisingly, this can make everyday work a very strenuous activity. The type of equipment one uses, its positioning relative to the body or its location in the workplace must accommodate the body’s natural structure and movements. A lack of an ergonomically sound work environment can lead to health risks, injuries and stress. Are YOU at risk?

Assess your current workstation in terms of:

YOUR EQUIPMENT

• How are your computer, desk and chair arranged? Is your monitor positioned to reduce glare? Is it too close or too far to see clearly? How are items on your desk organized? Are you constantly reaching for important items? Is your chair adjusted to a proper height, relative to the monitor and keyboard?
• Are you constantly holding the telephone receiver to your ear?
• Do you use appropriate supports (wrist, back, etc.)?

Because the structure of your body is different from that of your co-worker in the next cubicle, it is essential not to assume that the same equipment is fit for everyone. Adjustable office equipment can assure that each employee can change heights and settings to fit his or her needs. Arrange items on your desk so that major work tasks are within reach and, when possible, directly in front of you. For example, your monitor should be at your eye level, directly in front of you to avoid twisting your neck and body. Place it at a distance for you to see clearly. If you are typing from manuscripts, place a document holder next to the monitor. Adjust the height of your chair, so that your elbows are level with the keyboard. Wrist supports for the keyboard and mouse can also allow for more comfortable computer work. If you work with a telephone, you might consider using a headset. This will free your arms.

YOUR TASKS

• Does your work include excessively repetitive tasks?
• Do your tasks require holding one position for prolonged periods of time?

Take breaks! Avoid static positions for long periods; they cause faster muscle fatigue. If possible, alternate activities throughout the day, rotating heavy tasks with lighter ones. If you experience continued discomfort as a direct result of a specific task, evaluate how that task is set up and seek alternative methods. Most importantly, stop if the activity causes pain. Consult a healthcare professional.

YOUR BODY MECHANICS

• Evaluate your posture. Do you slouch in your chair or lean forward?
• Are your wrist, elbows, shoulders, back, and feet in relaxed, comfortable positions?

Position yourself so that you are sitting upright, relaxing your neck and shoulders. Keep your feet flat on the floor on or slightly elevated on a footrest. Avoid bending your neck forward for long periods. Keep you wrists in a neutral position, avoiding extreme motions.

By changing the positioning of your equipment, modifying methods of task completion and paying attention to your posture, you can prevent ergonomically-related injuries. These principles apply not only to people whose workstations consist of computers and desks. Employees who are constantly lifting or using tools and machinery also need to evaluate their equipment and methods in order to ensure utmost safety.

A “healthy” work environment transcends the ergonomic evaluation of a workstation. How are you managing stress? Driven toward more accomplishments, people sometimes work through breaks and lunch and stay late at the office. Consequently, they feel burned out. Adequate sleep and exercise will also contribute to your overall well-being, which can contribute to your mood, attitude and physical comfort at work. Ergonomic safety and physical comfort in the workplace are rewarding investments toward productive and efficient long-term results.