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Do you sit for more than 2–3 hours?
If so, proper sitting posture is vital. Make sure you have the following features in a chair: 1. Good lumbar support 2. Height adjustable seat 3. Waterfall seat design 4. Adjustable back and seat angle 5. Armrests that support upper extremity Did you know that sitting... Increases the load on lumbar discs by as much as 40% compared to standing and as much as 85% when leaning forward and sitting. Therefore avoid bending excessively when sitting prolonged periods of time. Also, stand whenever you can and stretch...your vertebral discs will thank you for this! |
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Do you spend considerable time writing or reading documents at desk?
If so, you may want to reduce neck flexion by: 1. Elevating material / Desk 2. Taking breaks 3. Stretching periodically 4. Ensure adequate lighting 5. Ensure material is of adequate contrast |
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Do you use the computer for a significant amount of time?
If so, ensure your body and equipment is in correct position.
1. Ensure all joints (e.g., neck, shoulders, elbows, wrist) are in a low stress position. NEVER type with wrists extended!
2. Eyes should rest “naturally” on screen where you do most of the work
3. Forearm and wrists should be properly supported and in “good” position.
4. If you transcript data a properly positioned document holder may be beneficial to reduce neck demands
5. Position monitor away from window to reduce glare.
Is it possible to be at risk for repetitive strain even if my job is completely ergonomic? YES! Remember your body’s musculoskeletal conditioning level determines how much physical stress you can handle from your working job demands. Here are some tips to improve your conditioning level: Stretch! Walking. A brisk walk 20 – 30 minutes a day maybe all you need. Avoid using the elevator when possible Participate in the more physical activities that you enjoy - try to avoid too much sedentary activities. Participate in fitness programs..choose a program which suits your needs.
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