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Ergonomics is simply defined as “the science of work”; it is designed to promote safe performance and productivity while on the job. If you work in an office and/or sit for long periods of time every day, chances are you are putting yourself at risk for chronic neck or back pain, carpal tunnel syndrome, and even lessened productivity.
Being mindful of ways to work more ergonomically is imperative if you want to go the extra mile both in life and as an employee. Now, being 100% ergonomical is not always easy or convenient, and let’s face it: Ikea doesn’t care if their furniture doesn’t facilitate good posture (obviously—have you ever tried to put together any of their stuff?) However, being aware of a few simple tips throughout your workday can really make a difference.
1. Set Up an Appropriate Computer Work Station
The most important part of your computer work station is that you are directly facing your computer screen. The top of the program that you are working on should align with the bridge of your nose. Your chair should be positioned so that your shoulders and elbows are completely relaxed and close to your body, and your feet should be positioned flat on the ground. If you’re short like me, use a step stool to rest your feet on! You should have the distance of a fist in between the bend of the knee and the edge of your chair. Keep your mouse close to your keyboard so you don’t have to do any unnecessary reaching and straining. Also, there should be minimal bending of the wrist when using a keyboard and your fingers should be angled down when typing.
2. Take Frequent Stretch Breaks
Professionals will tell you that rest and stretch breaks should be taken every twenty minutes, but the workaholic in you is probably thinking, “Well, that’s not happening!” So, what can you do? Find a (productive) reason to get up and move around about every hour or so. Get some water, use the restroom, grab papers from the printer, chat with a coworker (about business, of course), or even get some fresh air. Taking a break often will promote blood flow and improve circulation which will make you feel more awake and energized, and it will give you a “fresh” feeling to dive back into your work. Checking your Facebook every twenty minutes does not count. ;)
3. Lift Heavy Items With Your Knees
If you do any heavy lifting at your job or even in general, it is absolutely necessary that you bend with your knees to retrieve the object and lift the object with your leg muscles and NOT YOUR BACK! Also remember that you must carry the heavy object close to your body to avoid straining your muscles. This is typically the general rule of thumb for any items that are over 10 pounds.
4. Laptop Use
Unfortunately for some of us, laptops are not designed to be used for long periods of time. If and when you must use a laptop, try a laptop riser to bring the screen closer to your eye level. Also, using an external keyboard and external mouse will help facilitate a neutral wrist and relaxed arms and shoulders when typing and mousing.
5. Be Aware of Signs and Symptoms of Carpal Tunnel Syndrome
It is never too late to start protecting yourself from Carpal Tunnel Syndrome. Being mindful of your computer workspace, as well as doing your best to avoid extremely repetitive movements while using excessive force or grip, are the most effective ways to prevent CTS. However, it is important to be aware of the signs and symptoms so that the condition can be treated quickly and quietly before you become a case that requires surgery and months of intensive therapy. If you experience any numbness or tingling in your first 3.5 fingers (thumb, index, middle, and part of your ring finger), hand pain, or weakened grip, get to the doctor as soon as possible!
