ERGOhealthy Coach
TEMPORARILY WORKING FROM HOME: Join us for the Webinar: Common Sense Ergonomics While Temporarily Working From Home (see Events Page for multiple dates).
Below, your ERGOhealthy Coach provides answers to many of the most asked ergonomic questions. If you would like additional guidance and support, feel free to Contact the Coach.
ERGOhealthy Coach Questions:
Q. How do I adjust my chair for the best ergonomic fit?A. When using your computer, raise chair to improve upper arm-to-forearm angle to 90 – 110 degrees. This also may require you to raise your monitor about the same distance. Some monitors have height adjustments, or if necessary, a monitor can be raised by placing a small book, box, or inexpensive monitor riser underneath the base.
Elevate chair to sufficient height to prevent pressure to forearm and wrist areas from the sharp edges of your desk. It’s okay to rest your arms on the table but minimize constant or heavy pressure. For more detailed information on setting up your chair, see the Chair Set-up guide.
Q. What chair should I use?
A. Chairs should be comfortable and built for many hours of use. Although there are hundreds of companies and chair choices, we recommend simple, effective chairs made for intensive use.
When choosing a new chair, we recommend that people to try out chairs for comfort and stability. Sometimes that’s not always possible (where you have to order the chair in advance or online). In the case of a “sight unseen” purchase, some people order the chair, have it delivered, and then have the option of returning the item if the fit isn’t right. Assembly is pretty easy – usually placing the seat on the pneumatic device, so returning a chair is not complicated.
At big box retailers we look for chairs that have good seat pad thickness and solid back support (in addition to having multiple adjustments). There are many, many chairs out there – and one type of chair doesn’t necessarily work for everyone.
What some people do is first visit a store and try out a few chairs – keeping in mind the adjustments that must be on the chair include: up-down, backrest up down/forward-back, and seat tilt adjustments.
Q. Can I use my Fitness Ball as a full time chair?
A. In April 2005, a book advocating fitness balls as office seating was published. Although suggested for intermittent use and fitness, the consensus in the ergonomics community is that for long-term daily use, fitness balls as chairs “are not recommended.” Here are some of the reasons cited:
- “Muscles shorten during contraction which can create compression placed on the intervertebral discs… prolonged compression is contraindicated, especially during sitting”
- “Apart from the spinal risks, the potential for injury is high because users can become unbalanced and fall off the ball.”
Q. What can I do to be more comfortable while sitting?
A. Tips and Recommendations:
- Limit sitting time and avoid prolonged sitting/standing
- Change positions frequently when sitting or standing for prolonged periods (for example, try standing when on the phone)
- When standing, use a foot rest/stool to prop one foot up, and switch sides every so often (to comfortably shift weight)
- Vary tasks to avoid static postures
For those that stand in their jobs, occasionally elevate one foot (approximately six inches on a box or support) while working in your workstation in the “stand” position. This can help maintain lower back health. This should be alternated between feet.
While standing, feet should be pointing straight forward.
Q. Should I use a chair with armrests?
A. Armrests are traditionally not recommended because they can prevent someone from getting close to the desk and cause poor posture. However, for those that prefer to use armrests… they should be adjustable, made of soft materials, and used correctly. (If you use armrests, strive for the “Relaxed” position).
Q. How can I best organize my desk environment? A. If using shelving units they should allow for your chair to slide in comfortably. Computer Towers/Units/Pc’s can be relocated to the rear underside of desks – either on a small ground stand or small shelf. To help organize things, start by gathering all of the files and papers that are on your desk and put them in a pile. File anything that needs to be filed and throw away anything that is no longer needed. A system of four stacked bins/folders can help with workflow. Use the labels of “Inbox,” “Out Box,” “To Do,” and “To File.” All papers that come across your desk should fit into one of these bins or similar. To keep your desk neat and a nice flow to your workday, create a system that keeps things moving smoothly. For efficiency, keep your computer files organized. Create folders for documents and storing them in a documents folder on your computer’s hard drive and delete or archive anything that you don’t need. A. If you are regular computer user, we recommend rotating your mouse between right and left hand every 30 days. If this proves difficult at first, some people find that practicing with the opposite hand for about 10 minutes a day makes this transition easier. (Also see Mouse Optimization Solutions, Windows or Mac ) A. Set up the laptop keyboard, much like you would your regular keyboard. Elbows should be level with or slightly higher than the keyboard (elbows at approximately 90 – 110 degrees, wrists level, upper arms hanging as vertically as possible). For more detailed information on setting up a tablet or laptop: Quick Steps Working with Your Laptop A. If you are using a backpack, here are a few tips: A. Writing Instruments: White Boards: Nearly every schoolroom or lecture hall is equipped with either a chalkboard or a white board. A. Establish a regular routine at work to incorporate a stretch/exercise micro-break every hour and regular off-work exercises. Use exercise to improve posture in the neck and back. For maximum improvement, implement the exercises found in low cost books like “Treat Your Own Neck” and “Treat Your Own Back” by Robin McKenzie. These books are readily available through online, and in public and online libraries. They are by far the best written books on the subject for improving poster, healing injuries, and eliminating neck and back pain. We also recommend: A. Posture Tips: A: Laboratory Ergonomics involves various aspects in the lab environment such as: Microscopy | Pipetting | Micromanipulation | Lab counter activities | Frozen tissue operations | Labeling vials Perform reaching, handling and manipulating work within what is commonly referred to as the “Comfort Zone”. The Comfort Zone is the area of arm/hand movement that extends between the waist and the shoulders and includes the space between the body and hand while maintaining the elbow close to the sides of the body while sweeping the hands from the centerline out to the sides. Reaching beyond the immediate comfort zone area places additional stress and weight/leverage forces on the arms, shoulders and back, especially when the activity performed at the end of the reach is micromanipulation and fine dexterity work. A. Similar to a tablet, people naturally use one hand and even one thumb to navigate and text with. We recommend to alternate hands and fingers. See Quick Steps to Smart Phone
Steps Working with Your Tablet.