Keep your workday free of ergo issues
“Our bodies are very good at giving us warning signs when something needs to change,” the National Safety Council says. “We just need to be willing to listen and take action.”
Here are some tips on working ergonomically:
- Work in a neutral posture.
- Avoid exerting a lot of force while working.
- Vary your tasks.
- Lift with your legs – never your back.
- Reduce stressful movements.
- Keep frequently used items close to avoid twisting or turning often.
- Use the right tools and setup for the job.
- Make sure work areas are well lit.
- Get proper rest and take breaks.
- Assume a relaxed, tension-free posture in your neck and shoulders.
- Place your elbows at a 90-degree angle.
- Keep your wrists in a neutral position, protected from sharp or hard edges.
- Make sure the mouse is at the same height and distance from the screen as the keyboard.
- Ensure you have adequate lower-back support.
- Keep your knees and hips at 90-degree angles.
- Position your feet flat on the floor or support them with a footrest.
- Make sure the height of your work surface is appropriate.
- Sit the correct distance from the monitor – about 25 inches.
- Make sure you can easily read the text on your screen.
And don’t forget to stretch! Regular stretching gives your body the necessary breaks it needs throughout the day. Consider group stretch breaks with your co-workers – even if your colleagues are virtual right now – especially during extended projects or meetings.