Working in front of a computer is hazardous to your health, i.e., if good ergonomics is not in place. It can cause many potential health risks that may lead to some irreversible damages to the body. When discomfiting inconveniences are experienced, it is time to set up an ergonomics workstation with the best ergonomic office chair to promote comfort, health, and productivity, while minimizing the chances of acquiring the dreadful musculoskeletal disorders associated with poor ergonomics.
There are five essential components comprising a fully ergonomics work station. Configuring the interfaces with the correct ergonomic guidelines plus maintaining a good posture can effectively foster comfort and productivity and can greatly prevent the occurrence of work-related ailments.
The Monitor or Screen
- Position the monitor at the right angle of the light source, either artificial or natural. It is important to detect where the light sources are to determine the right location for the monitor. This reduces the chances of refracted lights bouncing onto the monitor. The glare can cause unnecessary strain to the eyes.
- The ideal distance between you and the monitor is 20 inches. If possible, position the monitor farther away if you are able to read clearly without much conscious effort.
- The center of the screen must be maintained at an angle of 15o down from the eyes. When looking at the monitor, the neck must be slightly bent with your head perpendicular to the work surface.
- The monitor and the keyboard must be completely aligned.
- To prevent excessive flickers, check the setting to make sure the refresh rate is at 70 Hz.
The Keyboard
- The keyboard must be slightly below the elbow height to allow the straight positioning of the wrists.
- Avoid using a wrist rest when typing for long hours. It tends to imbalance the wrists and arms.
- Even if the keyboard instructions say the supports must be raised to tilt the keyboard, do not tilt the tray to make the back higher. This positive angle promotes repetitive stress injury to the wrists. Keep the keyboard at a negative angle because it allows a natural position for the wrist.
The Mouse
- The mouse must be on the same level and positioned closely to the keyboard.
- Create an imaginary arc line between the keyboard and the mouse for it to be easily accessible if there is the need to rotate the arm from the elbow.
- Do away from using a wrist rest for the mouse. It only strains the wrist.
The Chair
- Opt for an ergonomic chair with armrests to provide a relaxing station for the upper extremities. If possible, the chair must have a high back structure to support the shoulder blades.
- Set the lumbar structure slightly below the waistline.
- The height of the chair must be adjusted in such way that the feet can rest completely flat on the floor.
- The ideal distance between the edge of the seat and the legs is 1 to 3 inches.
Lighting Source
- The workstation must be moderately illuminated with an equivalent of 20 to 50 foot candles or a natural daytime light.
- Use a combination of incandescent and fluorescent lights to achieve a flicker-less lighting source.
- Avoid using task lighting or lighting fixtures that are directly focused on the workstation.
Setting up an ergonomics workstation involves the correct positioning of the basic elements of a typical workstation. However, benefits from good ergonomics are earned by making sure to maintain the right posture even if there is the need to shift from one position to another. Take frequent breaks to shake off the monotony and to keep the mind active.
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