Working From Home – Ergonomics (computer work)

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What is ergonomics?

Ergonomics is the science of fitting the user to their workplace. It aims to reduce the risk of Repetitive Strain Injury, postural stress and increase productivity. This applies to any occupation and not just office workers.

What can poor ergonomics cause?

Most workers can get away with temporary poor posture and workplace ergonomics but when accumulated over a full work week or months and years it can contribute to back pain, neck pain, headaches and other hand and arm conditions.

What is good ergonomic set up (for computer work) ? 

Good ergonomics is centered around three things

1. Computer monitor is at eye level and at arms length away.

2. Hands and forearms are at elbow level or below.

3. Knees at hip level or below, with feet in full contact with the ground.

Common issues and solutions

  • If your chair doesn’t go low enough, you can place a block or stack of books under your feet to ensure there is full foot contact.
  • If your computer monitor is too low, simply place a block or book underneath to ensure it is at eye level.

Common mistakes

Good ergonomic set up cannot replace frequent breaks from sitting. No amount of ergonomic set up will allow you to sit with comfort for hours on end. It is vital that workers have frequent breaks from sitting. Getting up and walking around every 30 minutes for 5 minutes is a great start and having a longer break every 2 – 3 hours is important as well.

“The next posture is the best posture” applies well here.

If you’re experiencing persistent pain or are unable to find relief, please contact your local chiropractor. Dr Michael Black serves the Manningham and Stonnington communities Please call on 9509 7691 or book online.