You don’t necessarily need to purchase expensive office equipment or furniture to ensure good ergonomics. The key is to situate yourself in a natural postural position. Get up and move around throughout the day, and pay attention to your body mechanics while working. Just a few changes can have a positive effect on your mind, body and job performance.
Symptoms of poor ergonomics can include; excessive fatigue, eye strain headaches, stress, neck, back, arm, and shoulder pain.
Posture Concerns: Slouching and leaning forward take you out of your body’s natural postural angle. This can cause fatigue, strain and pain to your neck, back and shoulders.
- Purchase a back support pillow to help you sit in a more natural postural position.
- Make sure your feet rest flat on the floor, as this aids in good posture.
- If you find yourself leaning forward, move your monitor closer to you or enlarge the print on your screen and adjust your monitor so that the top is no higher than eye level.
- Keep the weight of your head positioned over your neck.
- Make sure you pull your chair in every time you sit down.
Keyboard/Mouse Concerns: Arm and shoulder strain and pain, drooping or elevated shoulders, reaching or extending your arms or hands for the keyboard or mouse. These are all evidence of poor ergonomics and equipment placement.
- Ensure that the weight of your arms are always supported. This will help to relax the muscles of your neck and shoulders.
- Keep your arms close to your body while using the keyboard and mouse, and place your arms at a 90 degree angle.
There are many other factors related to good office ergonomics and job performance. Ergonomic Assessments are an affordable way to find out if your workstation and work environment is setting you up for good ergonomics, and better job performance.