Ergonomics

Ergonomics is the science of providing furniture, tools and equipment that improve the comfort, safety, and health of the office worker.

· Your chair should be adjustable and comfortable. It should be set so that your thighs are either parallel to the floor or at a slight downward angle from the hips to the knees

· The lower back support should sit in the small of your back with your shoulder blades supported by the upper back rest

· The monitor should be an arm’s length away and your eyes should be in line with the top 1/3 of the screen

· The keyboard should be set at a height so that forearms are parallel to the floor and wrists are in a neutral position

· Your feet should be flat on the floor or on a foot rest

· For good posture to become natural it must be practised frequently.  Gradually increase the time period you hold correct posture to help strengthen your muscles.

· Give your body a rest and stand up regularly throughout your shift. Use your breaks to walk around.

When to stretch

Stretching every hour or so throughout the day can help avoid muscle stiffness and soreness, and can make you feel better.

You can stretch:

· While your computer is processing something

· Before and after meal breaks

· Between phone calls

· Whenever is convenient

Benefits of Stretching

Stretching is a simple physical activity. Regular stretching throughout the day will:

· Reduce muscle tension

· Improve circulation

· Reduce anxiety, stress and fatigue

· Improve mental alertness

· Make you feel better!!!

The right way to stretch

· Move gently into position and hold for 15-20 seconds

· Breathe easily throughout the stretch

· Relax

· Focus on muscles and joints being stretched

· Feel the stretch

The wrong way to stretch

· Moving quickly in and out of position

· Stretching while tense

· Bouncing

· Stretching to the point of pain

· Holding your breath

Strengthening

Research shows that those least likely to suffer from back pain are physically fitter and their deep stomach muscles are strong.

These muscles are called the deep transverse abdominal muscles and they are important stabilisers of the spine that act like an internal corset or back brace. 
Activating these muscles when the back is under stress protects it from damage. To do this, slowly pull your belly button in towards your spine.

Common injuries associated with prolonged sitting

· Headaches - often resulting from poor work postures and stress

· Neck pain - can be due to stress and poorly designed workstations. Can be reduced by using arm rests and wrist support

· Back pain - one of the biggest causes of back pain is the loss of the normal lordosis (curve) of the lower back when we sit in a rounded or slumped posture

· Shoulder pain - being round shouldered puts some of the shoulder and upper back muscles under greater strain or stress.

· Arm pain - the risk of developing arm pain will depend on multiple factors.

· Elbow pain - common amongst office workers owing to the repetition of finger and hand movements used in computing and other administrative tasks.

Office Ergonomics

 Hold each stretch gently for 20 seconds, repeat twice on each side. Breathe normally and remember stretches should not be painful!

Workstation Checklist

1.  Are your thighs parallel to the ground (hips may be slightly higher)

2.  Is your back rest supporting both the small of your back and also the bottom of your   shoulder blades?

3.  Are you sitting with your buttocks right back into your chair?

4.  Is your eye level hitting the top 1/3 or your computer screen?

5.  Is your head in line with the rest of your back (i.e. head not poking forward)

6.   Is your screen an arm’s length away?

7.  Are your forearms parallel to the ground with your wrist in neutral position?

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane   Qld   4000

Phone:  (07) 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.