Many people find themselves using a computer for a large part of the day. Poor workplace design and layout can contribute to workplace injuries and illness while correct chair height, adequate equipment spacing and good desk posture can help you stay comfortable. Ergonomics is the study of how we interact with our working environment and how these interactions can be improved so that our wellbeing is maximised.
When your workstation is set up right, you may:
- Be less likely to have problems such as headaches or eyestrain.
- Reduce neck and back pain.
- Prevent bursitis or tendon problems that are linked to doing the same task over and over (repetitive tasks).
Office ergonomics can help you be more comfortable at work. It can help lower stress and injury caused by awkward positions and repetitive tasks.
It focuses on how things are set up in your office work space, such as:
- Your workstation setup, how you sit, and how long you stay in one position.
- How you do a certain task, the kinds of movements you make, and whether you make the same movements over and over.
- Your work area, including light, noise, and temperature.
- The tools you use to do your job and whether they are set up to fit your needs.
Working intensely over long periods of time without taking breaks can greatly increase your risk for musculoskeletal injuries. Taking regular breaks from your work and doing stretching exercises may reduce the risk of repetitive motion injuries. Try taking 3-5 minute breaks or changing tasks every 20-40 minutes.
To improve your workstation:
- Arrange your work so you can sit or stand comfortably in a position that does not put stress on any specific area of your body. You should be able to keep your neck in a neutral position and minimise the need to look up or to the sides continuously while you are working.
- Eliminate most movement from your waist. Keep the workstation and workstation tools within reach without having to lean, bend, or twist at the waist frequently.
- Vary postures if possible.
- Take 10–15 second breaks frequently throughout your task. For example, look away from your computer monitor, stand up, or stretch your arms. Short breaks reduce eyestrain and buildup of muscle tension.
- Stretch your body by getting up out of your chair and stretching your arms, shoulders, back, and legs. When you are sitting, shrug and relax your shoulders.
An important feature of modern office design is the need for flexibility in office layout, furniture, equipment and the environment to suit the needs of the workers and the activities they perform.
For a comprehensive guide to office layout, workstations and equipment, please refer to Officewise – A guide to health & safety in the office.
For further information or assistance with ergonomics in your workplace please contact our HSEQ Manager on (08) 8272 2966.