What is Ergonomics? 10 Dos and Donts for an Ergonomic Workstation Align Wellness Center

Note that if you have a home-based worksite, such as one that manufactures products, OSHA’s General Duty Clause does require your employer to provide a hazard-free workplace. This includes ergonomic dangers that increase workplace injuries, like bending, reaching overhead, and lifting. Set a timer for your other 5-minute break from screens and from sitting. Stretch, walk the dog or yourself, climb a set of stairs, get the mail, or rehydrate. If possible, periodically work standing up as a break to prolonged sitting.

  • Thanks to those tips, working from home is less stressfull and monotonous.
  • Your desk should allow your elbows to be slightly less than a 90-degree angle.
  • Give your sitting work area a makeover with this visual guide to office ergonomics.
  • You will have only the distractions that you have made.
  • Incorporate movement into your daily schedule by parking far away from buildings and taking the stairs rather than the elevator.
  • This will help you in improving your productivity, by minimizing the reaching for stuff and prevent the stress of uncomfortable sitting and injury.

If not, then it’s time to start playing with different equipment and setups to find what works best for you. You’ll not only feel a greater sense of well-being with the right setup, but you’ll also feel less tired and achy at the end of the day. When it comes to work-from-home ergonomics, the three basic principles to keep in mind when setting up your workspace are posture, movement, and comfort. Working from home could increase the hours of screen time. Eye strain can be caused from prolonged screen use, from excessively bright light in the telework setting, font size and other factors. Incorporating ergonomics and lifestyle changes into your workplace and life can increase productivity, decrease fatigue and decrease muscle soreness.

How to set up your office ergonomically

So how can you get your work done while making sure that your body doesn’t suffer as a result? Follow these suggestions to help create an ergonomically correct home office to facilitate your online learning. Homeworking has impacted workers immensely and has developed various disorders i.e., lumbar, shoulder, arm, hand, neck, soreness in lower extremities and wrist.


If you spend a lot of work from home ergonomics sitting at your desk, it can wreak havoc on your body – even if the effects aren’t immediately noticeable. Over time, a poor setup can mean pinched nerves, sore wrists, and other discomforts. Short and frequent breaks to move around during a study session can be more beneficial than longer, more infrequent breaks. Researchers recommend that you give yourself 10 to 15 minutes for every 60 minutes you are working. Break up your sitting time by using the restroom, filling a water bottle, or grabbing a snack (save social media updates for later; the point is to get up and away from the computer). Proper lighting is important to optimizing your study space, as lighter environments tend to keep you awake and aware, while darker spaces may make you feel groggy.

There’s Safety in Young Numbers

The top of the screen should be at or slightly below eye level. If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing. Place your monitor so that the brightest light source is to the side. Other times, a desk and chair are present, but may not have the adjustability needed to provide a suitable long-term work environment.

  • We argue that workspace, at any location, should be designed and established by installing personal computers and other devices including all the required network devices .
  • Of course, this makes it harder to type, which is why you should use an external keyboard and mouse when you must use a laptop for extended periods.
  • Increase your awareness of posture and ergonomics in everyday settings.
  • To improve brightness in and around your computer, try to create a study space near a window for natural lighting.

The improved moods and focus will allow you and your employees to be more productive and engaged in your work. The screen should be at an arm’s distance from the eyes. The ears should be aligned with the shoulders when looking at the monitor. Today’s computers and technology may claim to be designed for the user, but the statistics say otherwise. In the U.S., ergonomic disorders are the fastest-growing category of work-related illnesses. Bureau of Labor Statistics revealed that theyaccount for 56 to 63% of illnessesreported to the Occupational Safety and Health Administration.

Give Your Neck Some Desk-ercise

We provide you with the information you need to succeed. Explore our ergonomics resource page for more in-depth information. Ergonomics in the workplace can help lower your insurance costs by reducing the risk of employees suffering from work-related injuries and illnesses. By reducing the number of Workers’ Compensation claims, you could be able to save on insurance premiums.

ergonomic risk

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