Ergonomics: Office Edition

ergonomicsWe spend a lot of time sitting at our desks everyday, and while it may not seem like it, it can really wreak havoc with our bodies.A comfortable work space can really help you feel your best at work, and optimize your productivity. Check out this how-to guide of proper office ergonomics, presented by the Mayo Clinic staff, to help you with an ergonomic work space makeover!

CLICK HERE TO TAKE OUR OFFICE ERGONOMICS QUESTIONNAIRE AND BE ENTERED TO WIN A FREE FOOTREST!
Drawing will be held June 13th, 2014.

High-performance ergonomic chair. LLR86900

High-performance ergonomic chair. LLR86900

Chair:

Have your chair height adjusted so that your feet can rest comfortably on the floor and your knees are about level with your hips. If you have arm rests, make sure they are low enough that your shoulders stay relaxed and your elbow bends at around a 90 degree angle.

 

 

 

Address your personal ergonomic needs with this set.

Address your personal ergonomic needs with this set.

Keyboard and Mouse:

Place your mouse within easy reach on the side of your keyboard. Keep your wrist in a natural and comfortable position when you’re using your mouse. When you’re typing, keep your wrists in a straight, natural position — not bent up, down or to either side.

 

 

 

 

Contoured shape encourages correct ergonomic position.

Contoured shape encourages correct ergonomic position.

Wrist Rest:

Use a wrist rest to minimize stress on your wrists and prevent awkward wrist positions. While typing, hold your hands and wrists above the wrist rest. During typing breaks, rest the heels or palms of your hands — not your wrists — on the wrist rest.

Elevates your display to comfortable viewing height to help prevent neck strain.

Elevates your display to comfortable viewing height to help prevent neck strain.

 

 

 

 

Monitor Riser:

Place the monitor directly in front of you, about an arm’s length — generally 18 to 28 inches away. The top of the screen should be slightly below eye level. Place your monitor so that the brightest light source is to the side.

 

 

 

Elevates feet and legs to relieve lower back pressure.

Elevates feet and legs to relieve lower back pressure.

Footrest:

If your chair is too high for you to rest your feet flat on the floor, consider using a footrest.

 

 

 

 

 

 

Of course, it doesn’t matter how “ergonomic” your hardware may be, you still need to be pretty mindful of your body when you work or you’ll never reap the benefits of your properly set up workspace.

Keep key objects such as your telephone, stapler or printed materials, close to your body to prevent excessive stretching.

Don’t slouch: this is an obvious one, but is pretty hard for some of us to remember.Center your body in front of your monitor and keyboard. Sit up straight, keeping your thighs horizontal with your knees and at about the same level as your hips.

Take frequent breaks. It’s no secret that sitting in one place staring at the same screen all day is bad for you. You want to generally take at least a five minute break away from your screen every half hour to hour. You’ll also want to take some time every 20 minutes or so for the 20-20-20 rule: Every 20 minutes, take 20 seconds to look away from your screen and at something 20 feet away from you.

Click here for a link for a few office stretches you can try while at the office!

fellowes-10-percent-off

Office Ergonomics – Neck Pain Relief

Today, with how much we all sit at our desks it’s nearly impossible not to have some aches and stiffness at work. However, there is a difference between the mild pain from a stiff joint and debilitating persistent pain that many of us fight through every day of the work week. My personal issue is neck and back pain. It starts with a little tightness in the shoulders and back, then slowly works its way up to my neck. Before I can get up to refill my water I’ve got a nickel sized ball of muscle tissue that will continue to ruin the rest of my day. Because of this, I’ve decided to invest a little time looking a little deeper at the ergonomics of my working environment and thought I’d share a few possible solutions for others who might be in my same position.

Neck Pain – Possible causes: Improper monitor positioning, improper keyboard or mouse positioning.

Proper monitor positioning

Correct monitor positioning can be key to avoiding neck pain.

Generally, visual strain is associated with higher placement, and musculoskeletal strain is associated with lower placement (2001, Applied Ergonomics).

Here are a few monitor risers that will solve your monitor height issues and add a little assistance in organizing your desk space.

Flat panel workstation adjusts in height from 2-1/2" to 4-1/2"

Fellowes Professional Series Flat Panel Workstation - Learn more

Monitor stand raises monitor to eye level and supports up to 35 lb

Rolodex Woodtone Monitor Stand

Easily adjust in height from 2-1/2" to 4-1/2" with no tools

Kensington Flat Panel Monitor Stand - Learn More

None of these peak your interest? Don’t worry we have over 50 unique monitor stand options to fit your need.