Here’s a refresher on best practices in ergonomics

Back at the office? 2022 marks the first official post-pandemic return to work!

Since employees are gradually going back to their workplaces, it’s the perfect time to talk about best practices in ergonomics. Office work requires long hours sitting down, bad posture and improper desk layout can cause pain and discomfort.

Static postural positions is the main risk factor associated with office work. Working in the same position for long periods of time leads to muscle contractions and deters circulation. The risk is the development long-term musculoskeletal disorders.

Therefore, it’s important to be positioned in balance in regard to the natural curve of the spine. . This posture reduces pressure on the dorsal discs and lessens the static effort required to resist gravity and support the weight of the head. It’s the posture that creates the least strain on joints, muscles and tendons.

Arms should form a 90 degree angle when bent and forearms should rest on armrests or the work surface. The mouse must be next to the keyboard and at the same height. The keyboard should be inclined using the tabs underneath. The screen should be at a distance of 70 cm, about 1 arm’s length and positioned at eye-level to prevent neck strain. Keep your head straight and adjust the screen’s angle for optimal visual comfort.

Moreover, always ensure to have three points of support at 90 degree angles, i.e., the knees, the seat and back, in addition to the elbows.
Remember that the human body is not made to stay still for very long, it’s important that you don’t sit in-front of a screen for longer than 45 minutes at a time.

Take micro-breaks, take a few steps and stretch your muscles, i.e., get active!

Good luck and keep moving!