Ergonomics
Do you frequently end the workday with tired eyes, an aching
back, sore arms and wrists, or a stiff neck? If you suffer
from any of these symptoms, you may be a victim of poor workplace
ergonomics.
The Occupational Safety and Health Administration (OSHA)
estimates that in 1996 alone, U.S. workers lost more than
647,000 workdays because of work-related musculoskeletal disorders
(WMSDs). Annually, these injuries cost businesses $15-$20
billion in workers' compensation costs, and indirect costs
may run as high as $45-$60 billion.
Creating an ergonomic workspace will
help reduce the number of repetitive stress injuries or WMSDs
you sustain. And doing simple yoga exercises
at your desk will help keep your body relaxed and your joints
loose, which will also reduce injuries.
Creating an Ergonomic Workspace
Here’s how to arrange your computer and workstation
in a manner that will reduce repetitive stress injuries:
- Monitor should be 20-26 inches from your eyes, and monitor
screen should be clean and positioned to minimize glare.
- Table should be 25-29 inches high.
- Chair should support lower back, thighs should be horizontal
to the floor, and feet should be flat on the floor (use
a stool if necessary).
- Elbows should be parallel with your keyboard.
- Forearms should be parallel with the floor.
- Wrists should remain straight while you are typing.
- Items you use most frequently should be within easy reach
so you don’t need to bend or stretch for them.
IBM has created an online
tutorial for proper computer positioning.
Yoga Stretches
Ever wonder why you go home from work at night feeling like
an over-wound clock? It probably has a lot to do with your
muscles tightening up as you work. To help relieve that discomfort,
try out one or more of these sites for an at-your-desk yoga
break:
Desktop Yoga
Keyboard
Yoga
Yoga for Beginners
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Ergonomics
