Ergonomics

Shoulder Pain 2

Ergonomics is the applied science of designing and developing equipment, workstation layout and work strategies to best suit and protect the human body. The goal of ergonomics is to minimize fatigue, discomfort, injury and emotional stress.

It's important to recognize that even the most ergonomically correct environment will not prevent repetitive stress injuries if the body is simply overworked. The body has limitations with what it can withstand. Surpassing those limitations will most definitely result in injury.

If you work behind a desk at a computer, here are some tips for utilizing proper ergonomics:

-Use the 90/90/90/90 rule when seated: elbows, hips, knees, and ankles should all be at a 90 degree angle. If they are not, adjust your chair or desk.

-Sit back in your chair with your feet flat on the ground

-Ensure your eyes line up with the top 1/3 of your computer screen. Do not have your screen set up so you have to stare down at it, or tilt your head up at it.

-Adjust the contrast or color on the screen to make it easier on your eyes

-Get up and move every 30-35 minutes

-Be conscious of your body posture. Try to think about where your shoulders are. Encourage yourself to bring your shoulder blades together to avoid slouching and rounding the shoulders.

-Don't lean in towards your computer. Bring it closer to you if you feel yourself doing this.

desk ergonomics

We would like to encourage standing desks. Sitting for long periods of time every day is proven to increase health risks in the future. Standing desks often have the option for folding down into a sitting desk, so you can have flexibility throughout the day if you get tired of standing. Here are some tips to follow for standing desks:

-Computer monitor should be about 2 feet away from your face

-Tilt the monitor at a slight upwards angle and ensure your eyes still line up with the top 1/3 of the screen.

-Keyboard platform should be slightly below elbow level

-Use a standing mat under your feet to increase comfort

-Don't lock at the knees

-Avoid slouching!

ergo