Are you sitting right?
Cases of workplace injuries are on the rise and the irony is that they can be avoided. Prevention is always better than cure.
Here is a three-step checklist that all offices must carry out at their employee’s workstation, to make sure that they are comfortable, safe and productive at the office.
STEP 1: The Chair
- Push your hips as far back as they can go in the chair.
- Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.
- Adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes.
- Adjust the armrests (if fitted) so that your shoulders are relaxed. If your armrests are in the way, remove them.
STEP 2: The Keyboard
A well-designed keyboard tray can provide optimal positioning of input devices. It must accommodate the mouse, enable leg space to stretch out, and have an adjustable height and tilt mechanism. The tray should not push too far away from other work materials, such as pen stand and telephone.
- Pull up close to your keyboard.
- Position the keyboard directly in front of your body.
- Determine what section of the keyboard you use most frequently, and readjust the keyboard so that section is centered with your body.
- Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight.
- The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
- Wrist rests can help to maintain neutral postures and pad hard surfaces. However, the wrist rest should only be used to rest the palms of the hands between keystrokes. Resting on the wrist rest while typing is not recommended. Avoid using excessively wide wrist rests, or wrist rests that are higher than the space bar of your keyboard.
- Place the pointer as close as possible to the keyboard. Placing it on a slightly inclined surface, or using it on a mouse bridge placed over the 10-keypad, can help to bring it closer.
If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get into a comfortable position. Remember to use a footrest if your feet dangle.
STEP 3: Right alignment of Screen, Document, and Telephone
Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the screen and source documents so that your neck is in a neutral, relaxed position.
- Centre the screen directly in front of you, above your keyboard.
- Position the top of the screen approximately 2-3” above seated eye level.(If you wear bifocals, lower the screen to a comfortable reading level.)
- Sit at least an arm’s length away from the screen and then adjust the distance for your vision.
- Reduce glare by careful positioning of the screen. Position source documents directly in front of you, between the screen and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the screen.
- Place screen at right angles to windows
- Adjust curtains or blinds as needed
- Adjust the vertical screen angle and screen controls to minimize glare from overhead lights
- Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights
- Place your telephone within easy reach. Telephone stands or arms can help.
- Use headsets and speaker phone to eliminate cradling the handset.
At Ergo Space, we are mindful of the theses fact when we are designing furniture for any work place. We have invested in our R&D team and take pride in building products that increase productivity. While we are focused on the comfort, we do not comprise on the style and design factor. With Ergo space office solutions, you just cannot go wrong.