Office Ergonomics & Improving Your Workspace

What are factors that can lead to an injury in an office job?

• Static postures that are frequently awkward, uncomfortable and sustained for long periods of time
• Repetitive and forceful hand movements
• Fast-pace work environments
• Contact stress (i.e. leaning against an edge of a desk cutting off circulation

Did you know? More than 50% of office workers have never even adjusted the height of their desk chair! [1,2].

Where does poor work posture originate?

• The layout of the workstation is not adjustable or is not suitable for its user
• Lack of knowledge and experience on how to set up an adjustable workstation properly
• Poor working habits that remain uncorrected
• Sitting uninterrupted for longer than an hour at a time

Key concepts for improving workplace set-up [3]:

Keep in mind:

• Neutral postures are good. These are the positions our bodies take in the absence of gravity and where injury is least likely to occur.
• Micro-breaks are good. Avoid sitting for prolonged periods of time. Avoid any position for long periods of time.

Tips for configuring your workspace

Chair set-up

• Choose one with maximum adjustments and simple controls
• Feet should sit flat on the floor or on a footrest
• Hips should be at approximately 90 degrees
• Elbows should rest comfortably on arm rests at approximately 90 degrees
• Lumbar region of the spine should receive support from the back rest

Keyboard set-up

• Avoid dropping wrists when typing
• Use a negative tilt and make sure there is no bend in the wrists (do not use the tabs on the back of the keyboard)
• Palm rests can help maintain a neutral posture

Mouse set-up

• Same height as keyboard
• Avoid over-reaching for the mouse
• Do not over grip or click too hard
• Release mouse when not in use

Monitor set-up

• Screen height should be at or below eye level
• Screen should be approximately arm’s length away
• Adjust resolution and contrast to decrease eye fatigue, especially if by a window

Accessories:

• Document holders and book stands should be used to prop up documents. They should be directly in front of you and below the computer monitor.
• Footstools can be used both for seated desks and to rest one foot on when at a standing workstation
• Headsets can help prevent awkward neck and shoulder positions while on the phone

You should feel comfortable!

Need a hand recovering from an injury?

If you have developed an injury that is interfering with your ability to work or your workplace set-up is aggravating your symptoms, access help from a physiotherapist to not only treat your injury but to help with your workplace ergonomics.

By working together with a physiotherapist, you can address your individual goals and needs to best improve your quality of life and reduce future health complications.

References

1. Office Ergonomics [Internet]. US Ergonomics, 2020 [cited March 5, 2020]. Available from: https://us-ergo.com/workplace-ergonomics/office-ergonomics/
2. Vink, P., Porcar-Seder, R., Page de Pozo, A., & Krause, F. (2007). Office chairs are often not adjusted by end users. Proceeding of the Human Factors and Ergonomics Society Annual Meeting, 51 (17): 1015-1019.
3. WorkSafeBC (2009). How to make your computer workstation fit you. Available from: https://www.worksafebc.com/en/resources/health-safety/books-guides/how-to-make-your-computer-workstation-fit-you?lang=en