Ergonomics is the science of designing and/or arranging items/objects in your environment that optimizes the interaction between individuals and their physical workspace. Ergonomics seeks to promote an individual’s efficiency, comfort, and safety. Dr. Michael Wilson of Kosak Chiropractic Auto Accident & Pain Clinic in Fairfield, CA, offers the following guidance regarding ergonomic improvements to your workspace to reduce pain and the risk of injuries associated with prolonged sitting, awkward motion, and repetitive tasks.
Better Office Ergonomics Recommendations
There are many simple ways to improve office ergonomics that will help alleviate pain and discomfort -
Chair
Select a comfortable, adjustable, properly cushioned chair offering lumbar support. The height of your work chair should keep the soles of your feet flat on the floor – with knees at a 90-degree angle. Lumbar support helps maintain the lower back’s natural curve.
Desk & Keyboard
The desk and/or keyboard should be at a height that allows your forearms to remain parallel with the floor (and your wrists to remain straight) while typing. Elbows should be at a 90-degree angle.
Monitor Placement
Your monitor should be at your approximate eye level to allow for proper posture.
Mouse & Input Devices
Select an ergonomically designed mouse that fits your hand size well. Keep the mouse close to the keyboard, as this help reduce the need to reach for it.
Lighting
Lighting should be optimized to reduce the strain on your eyes. This includes avoiding excessive glare and direct illumination and trying to use natural rather than artificial light.
Posture
Be mindful of your posture while working at your desk. With your back against the chair, keep your shoulders relaxed and good posture while sitting. Avoid hunching over your keyboard.
Take Regular Breaks
It is essential to get up and stretch on a regular basis. Take a brief walk around the office or outside to stretch your legs, or consider an adjustable desk that moves up and down, allowing you to sit or stand while working.
Organize Your Workspace
Frequently used items should be arranged near you so you do not have to reach to twist for anything.
Ergonomic Accessories
Consider using ergonomic accessories for feet, wrists, and documents.
Contact a Leading Fairfield, CA Chiropractor Today
It is important to remember that ergonomic needs are highly personalized as everyone is built uniquely with various comfort priorities. If you are continuing to experience pain or discomfort while working, contact Dr. Wilson or a member of Kosak Chiropractic Auto Accident & Pain Clinic’s team at 707-426-1111 or online for customized recommendations and ergonomic options.