ergonomics-figure-1Your workstation must be arranged in a fashion that suits you best and would not cause stress to your body. Extended hours of repetitive work habits and poor posture in an environment that is stressful can cause an ‘overuse injury’. Employing the following steps can aid in minimising injuries.

  • favicon Be positioned in your workstation in a way that your monitor is directly in front of you.
  • favicon Your arms must be positioned at right angles with your shoulders when you type.
  • favicon Your wrists must be positioned straight from your forearms, both horizontally and vertically.
  • favicon Your keyboard must not be inclined but flat on your desk.
  • favicon Your monitor must be at eye level.
  • favicon Refrain from being seated too close to your monitor. Your monitor must be an arm’s length away.
  • favicon Make sure that your seat is correctly adjusted.
  • favicon If your feet could not reach the ground, use a foot rest.
  • favicon Place your mouse close to your keyboard for easy reach. Moreover, support your arm when using your mouse.
  • favicon Utilise a document holder placed on the side of the monitor for easy reach.
  • favicon Obtain regular breaks every hour. Take time to stretch your legs and perform easy range of motion exercises.

Optimal Chair Set-up

Correct seating posture is an essential ingredient to preventing spinal injury and fatigue.

The basic features of a good chair are:

  1. Height adjustable
  1. Pelvic tilt
  1. Lumbar support

Follow these steps for proper chair ergonomic set-up:

  • favicon Adjust the height of your chair such that your knees are level or just below hip height and that your feet are flat on the floor.
  • favicon If your seat has a pelvic tilt, this should be set to a slight forward incline to promote a natural inward lower back curve.
  • favicon Move the lumbar support so that it fits snugly into the curve of your lower back. This will help to prevent lumbar strain and helps to maintain a straight spine and neck whilst seated.
  • favicon Never sit with your legs crossed! Crossing at the ankles is a preferable alternative.