Everyone would readily agree that physical jobs such as mover, construction worker, and auto mechanic would be considered physically demanding jobs.  Most, however, would not rank office work as being physically difficult.  The truth is that office work can be highly physically demanding due to static body positions being held for long periods of time.  The key to avoiding serious problems from office work is to adopt good posture and make sure that your work and ergonomics are as ideal as possible.  It is also important to change positions and tasks frequently.  You may need to spend time planning out your day.  Intersperse different activities throughout your day in order to avoid long periods of static tasks.  The below suggestions to improve posture and ergonomics will help you to avoid problems and maximize productivity.

Chair Ergonomics

  • Your feet should sit flat on the floor.
  • The base of your chair (the part of the chair in which you are sitting) should be angled slightly downward.  This will place your knees at a level below that of your hips.  The chair base should not be tilted to such a degree that you feel like you're sliding forward.
  • The armrests of the chair should be adjusted a half an inch higher than the resting position of your forearms when your elbows are bent at 90°.
  • The seat back should be adjusted forward to support your spine.
  • Your head position should center your ear lobes in the direct center of your shoulders.  This position can be difficult to maintain as computer work will cause people to have a tendency to move their heads forward towards the monitor screen.  It may be beneficial to tape the word "posture" on the top of your computer monitor to remind you to keep your head out of the forward position.

Desk Ergonomics

  • Position your monitor so that your eyes are level with the top third of the screen.
  • Position your mouse and keyboard at a level where your wrists can maintain a neutral position.  The neutral position for your wrists is perfectly straight.  Imagine placing a ruler from the tip of your finger up to your elbow.  Your finger and arm should make contact with the ruler along its entire length. If it does, your wrist is in the neutral position.
  • Position your keyboard and mouse close to your body so that you can avoid reaching forward.  This will allow your shoulders to remain in a better postural position.  You never want your shoulders to be rolled forward.
  • Position all frequently utilized items as close to your body as possible.  This will help you to avoid awkward reaching postures.
  • When reading a document and simultaneously working on the computer, keep the document being read as close to the computer monitor as possible.  This will help you to avoid frequent neck rotation.  Remember that repetitive motions lead to injury.  Think of what happens when you take a piece of metal and then bend it back and forth repeatedly.  It breaks.

 

General Office Tips

Employ as many of these suggestions as possible and you will be well on what your way to minimizing your likelihood of attaining a work-related injury.

  • Change tasks as often as possible.  Plan your day to interject differing physical demands.  Run errands, file, take bathroom breaks, etc. to break up long periods of computer activity.
  • Intermittently stop and review your postural position and make necessary corrections for the better.  Frequently stop and take 3 deep breaths, focusing on relaxing muscles and letting all the tension go out of your body.  Breathing deeply will cause your nervous system to relax and will greatly reduce tension that is being stored up in your body.
  • Stretch the muscles in your neck and upper back at least once every hour.  Stretching does not need to take longer than 30 seconds.
  • Stand whenever possible.  Look for opportunities, such as phone calls, to change positions.
  • Never cradle the phone between your ear and shoulder while trying to work.  If you need to frequently speak on the phone for work, get a head set.