Ergonomic training refers to the education and instruction provided to individuals to promote safe and efficient work practices that minimize the risk of musculoskeletal injuries and improve overall well-being. The training typically focuses on teaching proper body mechanics and postures, engaging in ergonomic principles, using equipment correctly, using techniques to optimize workplace ergonomics, and understanding how to adjust workstations,.
Ergonomic training should always be a top priority. We at Pacific Physiotherapy clinic offer ergonomic training, reviews, and strategies for improvement.
Choose an ergonomic chair that supports your spine. Adjust the height of the chair so that your feet rest flat on the floor. Or use a footrest so your thighs are parallel to the floor. If the chair has armrests, place your arms gently on the armrests with your elbows close to your body and your shoulders relaxed.
Make sure there’s enough room underneath the workstation for your legs. Don’t store items under your desk, as that can shrink the amount of available space. If the desk is too low, use sturdy boards to raise it. If the desk is too high, raise your chair. Use a footrest or a stool to support your feet if necessary.
Pad the hard edge of the desk to protect your wrists from contact stress. Keeping elbows at about 90 degrees while working is comfortable. The ideal height for a keyboard is between 1 and 2 inches above the thighs. To prevent the need for undue bending and stretching, the desktop should be set up so that frequently used items are close to the user.
Place the computer monitor straight in front of you, directly behind your keyboard, about an arm’s length away from your face. The monitor should be no closer to you than 20 inches and no further away than 40 inches. The top of the screen should be at or slightly below eye level to reduce neck strain. If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing.
Set the phone to speaker mode or use a headphone if you need to type or write while talking on the phone. Never hold the phone (cell phone or receiver) between your ear and shoulder – leaning to one side. Doing this may cause spinal discomfort and shoulder pain. Keep other useful on-desk accessories within easy reach.
Using a laptop may lead to discomfort because of the low screen height and cramped keyboard and touchpad. If you use a laptop at your desk, consider getting an external keyboard and mouse, along with a laptop stand, to more closely mimic a desktop computer setup.
The keyboard in front of you on the desk should be in line with your wrists and forearms. The shoulders must stay relax. Place the mouse within easy reach (if possible, adjust the sensitivity of the mouse so you can use a light touch on it), on the same surface as your keyboard. While you are typing, or using a mouse, keep your wrists straight and upper arms close to your body.
The quality of artificial illumination is directly related to the health of workers. Poor lighting is a leading cause of visual discomforts such as eye strain, red, irritated eyes, and difficulty focusing. Reduce glare by closing the blinds.
Workers and businesses alike can benefit from an ergonomics assessment and a well-fitted workstation because it boosts productivity, lessens sick days, prevents repetitive stress injuries, makes the workplace safer, and boosts morale and happiness. Visit Pacific Physiotherapy Clinic and consult with one of our professionals for a detailed evaluation.