Ergonomics at Work

Good Posture:

• Sit with your back upright, maintaining a natural “S” curve in your spine.
• Keep your shoulders relaxed and your forearms horizontal.
• Ensure your feet are flat on the floor and your hips are slightly higher than your knees.
• Avoid slumping, leaning forward, or twisting, and maintain the natural curve of your spine.

Move Regularly:

• Take breaks little and often to prevent discomfort, rather than one long break.

Workstation Setup:

• Adjust your chair so that your feet rest flat on the floor and your hips are slightly higher than your knees.
• If unable to adjust your desk, move your chair to a comfortable position and use a footrest if needed.
• Ensure your chair has adjustable seat and backrest, with armrests positioned to support your forearms comfortably.
• Keep your workspace tidy to optimize sitting position and reduce stress levels.

Equipment Arrangement:

• Be flexible with your desk arrangement based on tasks, ensuring necessary equipment is within reach.
• Position your keyboard directly in front of you with wrists and forearms supported.
• Place the screen at arm’s length away, adjusting its height to maintain a neutral head position.
• Position the document holder below the screen to minimize head movement.
• Keep the mouse near the keyboard to reduce arm movement.

Additional Tips:

• Take regular breaks to rest your eyes and adjust screen settings as needed.
• Consider using sitting and standing desks to promote movement throughout the day.
• When using laptops, prioritize ergonomic setup with separate peripherals if possible.
• Carry laptops in a backpack with both straps to maintain balanced posture.
• Use headsets for phone calls to avoid straining neck and shoulders.
• Ensure optimal working environment with suitable temperature, lighting, and noise levels.

Remember: Prioritize comfort and ergonomics to minimize the risk of discomfort and musculoskeletal issues.