Ergonomics- the science of fitting workplace conditions and job demands to employee capabilities.
When working at a desk, try these suggestions for greater comfort:
1. Choose a desk that is the proper height for your body. All items on your desk should be within easy reach.
2. Your feet should be touching the floor with the legs and body forming an angle of 90-110 degrees.
3. Keep your body straight with the head and neck upright and looking forward, not to the side. Do not hunch over or slouch.
4. Adjust the height of your monitor. Look forward with your head in a neutral position. Your eyes should be at the same height as the top of the monitor. Leaning your head forward can lead to headaches and neck pain.
5. When typing, keep your wrists straight, your shoulders perpendicular to the floor, and your forearms parallel to the floor.
6. When reading at your desk, use a book stand or a paper holder to keep your eyes in the same neutral position you use to read documents on your computer monitor.
7. When talking on the phone-especially if you talk on the phone for prolonged periods, holding the phone between your shoulder and your cheek will only lead to neck pain and headaches.
8. Stand up and stretch your legs with a short walk about every 20 to 30 minutes.
9. Take micro-breaks often, stretching your neck, arms and wrists, back and legs. Simple stretches include neck rotations, fist clenches, arm dangles and shoulder shrugs.
10. If your eyes must concentrate on a particular object for long periods, relax your eye muscles by shifting your focus from objects close to you to objects that are farther away. This helps to reduce eye strain.
