10 Ergonomic Tips for the Workplace

By the end of a work week, often many of us may have neck pain, head pain, bad posture, and even a sore back from sitting for long hours in front of a computer screen. Here are some ergonomic tips for sitting and standing the right way to ensure optimal wellbeing.  

Sit Straight
A correctly adjusted chair will reduce the strain on your spine.  

Adjust your chair
Adjust your chair height so you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries. Your elbows should be by the side of your body so the arm forms an L-shape at the elbow joint.  

Place your screen at eye level
If not in level, bending neck constantly may strain the neck and shoulder muscles 

Using the keyboard
Place your keyboard in front of you when typing with a gap of about four to six inches.  

Keep your arms bent in an L-shape and your elbows by your sides.
May also help if the wrist pads which are soft to firm cushioned is used to support the wrist 

Keep your mouse close
Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help keep your wrist straight and avoid awkward bending. 

If you’re not using your keyboard, push it to one side to move the mouse closer to you. 

Avoid resting the inside of the elbow on the hard surface for prolonged period
The ulna nerve (nerve close to the inside of the elbow bone) may be irritated and cause pins and needles 

Keep objects accessible
Such as your telephone or stapler, within easy reach and avoid repeatedly stretching or twisting to reach things.  

Avoid phone strain
If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck. Ear piece/hands free may be better alternative 

Take regular breaks
Don’t sit in the same position for long periods. Make sure you change your posture as often as is practicable. 

(Credit: Dr. Bhuvaneshwar Machani, Consultant Orthopedic Surgeon)