Ergonomics

Today, a departure from discussing anything Microsoft Outlook! Instead, we're going to cover ergonomics to ensure that you're comfortable at your desk and stay healthy and battle fatigue. We're going to make your workspace as comfortable as possible.

Monitor and Keyboard Placement

• Adjust the monitor height so that the top of the screen is at or slightly below eye level. Your eyes should look slightly downward when viewing the middle of the screen.
• Position the screen no closer than 508 mm (that's 20 inches for you Americans) from your eyes. A good rule of thumb is an arm's length distance. The larger your screen, the more distance you will want.
• Adjust the screen position to eliminate glare from windows and overhead lights.
• If lighting conditions permit, tilt the screen back 10 - 20 degrees. This will maintain the same distance between your eyes and the screen as you scan it from top to bottom.
• EXCEPTION: if you're wearing bifocals, lower the monitor below eye level and turn the screen upwards, tilting it back 30 - 45 degrees. 
• The centre line of the keyboard should be level with the height of your elbows.
• Tilt the keyboard back 10 degrees so that your wrists remain flat.

More Tips for Comfortable Computing

• Use an adjustable chair. Get comfortable with its features and adjust them regularly.
• Rest your eyes periodically by focusing on an object no less than 20 feet away.
• Stand and stretch your arms and back from time to time.
• Position whatever you're looking at most of the time (computer monitor, reference materials, telephone, etc.) directly in front of you so that you minimise turning your head.
• Remember that even if your workstation is set up properly, you can still suffer fatigue from being in the same position too long. Be sure to regularly adjust your monitor, keyboard, and chair to stay flexible. Don't forget to get up, stretch, and walk around.

Improve Your Posture

• Know the warning signs of back pain caused by poor ergonomics and posture. Back pain may be the result of poor ergonomics and posture if back pain is worse at certain times of the day or week. An example may be after a long day of sitting at the computer, but not during weekends. Pain that starts in the neck and moves downward into the upper back, lower back, and extremities; pain that goes away after switching positions while sitting or standing; sudden back pain that is experienced with a new job, a new chair, or new car; back pain that comes and goes for months.
• Get up and move! As muscles tire, slouching, slumping, and other poor postures become likely. This in turn puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently. One way is to take a break from sitting in your chair every half hour for about two minutes to get up and stretch, stand, or walk.

Your Mother Was Right, STOP Slouching!

• Keep your body in alignment while sitting in an office chair or standing. Distribute your body weight to the front, back, and sides of your feet when standing. While sitting, take advantage of your chair's features. Sit up straight and align the ears, shoulders, and hips in one vertical line. Any single position, even a good one, will become tiring. Leaning forward with a straight back can alternate with sitting back, using the back support of your chair to ease the work of your back muscles. Also, be aware of and avoid doing things that unbalance your posture like crossing your legs, leaning to one side, hunching the shoulders forward, or tilting your head.

Use Props

• Use posture-friendly props and ergonomic chairs when sitting. They can help take the strain and load off the spine. A chair with an adjustable back support, a foot rest, portable lumbar support, or even a towel or pillow can be used while sitting in a chair or driving.
• Use purses, bags, and backpacks designed to minimise back strain.
• Proper corrective eye wear and positioning the screen to your natural, resting eye position can also help you to avoid leaning or straining your neck by tilting your head forward or to the side.

Be Aware of Your Surroundings

• Increase your awareness of posture and ergonomics in your everyday surroundings. Being away of ergonomics at home, at work, and at play is a vital step towards instilling good posture and ergonomic techniques. This includes making conscious connections between episodes of back pain and specific situations where poor posture and/or ergonomics may be the root cause of the pain.

Exercise

• You don't have to exercise like Arnold! Even walking around helps.
• Use exercise to help promote good posture and prevent injury. Regular exercise such as biking, swimming, or walking will help the body stay aerobically conditioned, while specific strengthening exercises will help the muscles surrounding the back to stay strong. The benefits of exercise promote good posture which will in turn further help to condition muscles and prevent injury.
• There are also specific exercises that will help maintain good posture. In particular, a balance of trunk strength with back muscles about 30% stronger than abdominal muscles is essential to help support the upper body and maintain good posture.

It's All About the Shoes

• Wear supportive footwear when standing. Avoid regularly wearing high-heeled shoes which can affect the body's centre of gravity and change the alignment of your body. This negatively affects back support and posture. When standing for long periods of time, placing a rubber mat on the floor can improve comfort.

Poultry In Motion

• Remember good posture and ergonomics when in motion. Walking, lifting heavy materials, holding a telephone, and typing are all moving activities that require attention to posture and ergonomics.
• It is important to maintain good posture even while moving to avoid injury. Back injuries are especially common when twisting and/or lifting and often occur because of awkward movement and control of the upper body weight alone.

Create Your Environment

• Create ergonomic physical environments and work spaces, such as for sitting in an office chair at a computer.
• It does require a small investment of time to personalize the workspace, home, and car but the payoff is well worth it. Undue strain will be placed on the spine unless the office chair, desk, keyboard, monitor, etc. are correctly positioned.

Don't Bubble wrap Yourself

• Avoid over-protecting your posture. Remember that it is important to maintain an overall relaxed posture to avoid restricting movements by clenching muscles and adopting an unnatural, stiff posture.
• For individuals who already have some back pain, it is a natural tendency to try to limit movements to avoid the potential pain associated with movement. However, unless there is a fracture or other serious problem, the structures in the spine are designed for movement and any limitation over a long period of time creates more pain and a downward cycle of less motion and more pain.