Professionals who spend an extensive amount of time in front of computers are at high risk for Repetitive Strain Injuries (RSI). These musculoskeletal disorders, including carpal tunnel syndrome, tendonitis, lower back pain and tension headaches, cause employees to miss workdays and potentially increase Workplace Safety & Insurance Board (WSIB) claims.
The first step towards creating an ergonomically sound workspace is auditing the current environment for work processes, furnishings and behaviors that threaten people’s health and safety. Employers can audit lost-time claims, benefit packages and medical prescriptions to identify if there is a trend in musculoskeletal diagnoses or a high usage of anti-inflammatories. Smaller companies or individuals can take stock of what their own body is telling them. Physical issues, such as muscle cramping and stiffness, are obvious to identify. Other issues linked to the workspace, such as excessive stress and lack of energy, may need professional consulting to recognize. Essentially, if a person is experiencing physical or emotional discomfort at work, there are often ergonomics adjustments to be made.
The workspace solution team at Mayhew offers some basic ergonomics criteria that can improve a workstation’s ability to provide comfort, safety and support for any computer-based task.
Fitting the Chair – At an adjustable-height work surface, such as drafting tables, the chair should be set at a height that is comfortable to work at. At a fixed-height work surface, the chair should be set at a height so the worker’s elbows are level with the height of the workstation. If the feet cannot be firmly planted on the floor, then a footrest is required. This positioning alleviates stress on the shoulder and neck by transferring the weight of the arm to the work surface and properly aligning the hips, knees and feet for ideal pelvic positioning.
Keyboard – The keyboard should be positioned directly in front of the monitor and when the user’s fingers are placed on the keyboard, the forearms should rest parallel to the floor with the upper arms hanging comfortably to the sides. The keyboard should not force the user’s wrists into flexion. If they are, the chair height should be adjusted. Constant flexion of the wrists will cause unnecessary muscle tension, which will often result in fatigue and injury.
Mouse Set-up – The mouse should be positioned at the same height as the keyboard. The forearm and hand make up 5% of an average body weight so improper positioning can result in fatigue. The user should be able to access the mouse with their arm at a comfortable 90 angle to eliminate any strain on the shoulder.
Monitor – The monitor should be positioned so the top of the screen is at approximately eye-height. The viewing distance to the computer screen should be between 13” – 28” to minimize eyestrain. Those who use oversized monitors should increase the viewing distance. Lighting is also very important. The monitor should be at a 90 angle to a window, where the light is least likely to produce a glare. Tilting the monitor to redirect the glare will only force the users head and neck into an awkward position causing discomfort.
Breaks – Proper break periods are commonly overlooked when close to a deadline or in a period of intense work. Taking the recommended ergonomics breaks will increase energy, productivity and comfort while decreasing stress.
- Active breaks are a short time-out from typing or tasks being performing for an extended period of time. This is not a break from work, just a break from the activity. The user can get up and stretch, stand up while on the phone, or even click the mouse using their non-dominant hand. These activities stimulate good blood flow, alertness and concentration.
- Short Breaks every hour are recommended for workers to perform at peak ability and prevent injuries. Recent studies suggest a condition called e-thrombosis, an ailment where blood clots form as a result of sitting for a long length of time, is growing among professionals with desk jobs. Employees should be encouraged to take brief 10-minute breaks where they remove themselves from their workstation, stretch and refresh their minds and bodies.
- Eye Breaks are one of the most important breaks for workers who spend most of their day staring at a computer screen. Eyestrain is a major cause of tension headaches. At least once an hour focus on an object that is at least 20 feet away. These few moments each hour can spare workers days of discomfort.
- Lunch Breaks are another rest period that often is eliminated in times of pressure. Employee should not work for more then five hours without taking an extended break.
These guidelines are some basic suggestions to start injecting ergonomics solutions into the workspace. Since a large percentage of ergonomics is personal application and 95% of ergonomics changes are behavioral, an ergonomic consultant can help design programs to assist the needs of individual work tasks. A consultant can also educate workers on how to use the space effectively.