How to Perform a Quick Ergonomic Check

How to perform an ergonomic check 25.5.18

The right ergonomic check can help you to work safer and be more productive. Creating a safer and more comfortable computer workstation doesn’t need to be complicated. In this article, OPInfo are offering a ten step workplace ergonomics checklist to get you started on the right track.

According to statistics, the average adult spends 50-70% of the day sitting at work. Sitting at a desk for prolong hours can increase your risk of bad posture, which can lead to fatigue and musculoskeletal disorders. Such disorders range from the carpal tunnel syndrome that some heavy mouse and keyboard users experience, to shoulder and back injuries. These disorders not only leave employees in pain, but can also cost businesses millions.

The direct costs for ergonomics-related workplace illnesses extend to medical costs to the NHS, costs for physical therapy, prescription costs, and increased health/travel insurance. As well as health costs, companies can also be faced with loss of staff, increased sickness pay, lack of cover, and lack of employee retention. In the unfortunate event of a legal investigation into injuries at work, companies are also faced with expensive legal costs.

By ensuring that you follow the right ergonomic checks in your office, you can prevent the risk of injuries to yourself and to others. Here are some tips to perform a quick ergonomic check at your desk.

1.      Support your backergonomic back rest

A correctly adjusted chair will reduce the risk of back pain. By ensuring that your lower back is supported and in an upright position, muscle pain and strain will be significantly reduced. An ergonomic back support will provide adaptable and comfortable support for the spine.

The Contour Ergonomics Premium Adjustable Lumber Support is designed to support the lower back (lumbar spine) and features an adjustable strap to fit any chair.

2.      Adjust your chair

Investing in an adjustable chair will allow help prevent repetitive strain injuries. The Avior Atlas 24 Hour Leather Operator Black Chair will help you to work more comfortably for longer periods of time. According to NHS Choices, the right positioning of your office chair should result in your wrists being level with the keyboard and forearms being level with the floor.

3.      Rest your feet appropriately

Placing your feet flat on the floor will prevent strain to your legs, poor circulation, and posture-related problems. In some cases, the use of a footrest can be more comfortable and can help alleviate some of the symptoms associated with poor foot positioning. The Kensington Solemassage Foot Rest features a tilt mechanism that allows for easy foot positioning and an undulating surface to help massage aching muscles.

4.      Adjust your screen to eye level

If your screen is too high or too low, you may have to bend your neck to view it properly. Ensuring that your screen is positioned at eye level will guarantee you can view your monitor comfortably whilst decreasing the risk of neck strain. You can adjust your screen view effectively with a Monitor Stand or by adjusting your chair height.

5.      Adjust your mouse and keyboard

Placing your keyboard directly in front of you when typing, and using your mouse as close to you as possible will avoid the risks associated with awkward bending and reaching. It is important to keep arms bent in an L-shape when typing, and to try to keep wrists straight and at the same level as the keys. Failure to position wrists properly can lead to wrist and hand strain, and even result in carpal tunnel syndrome.

The right wrist positioning be achieved with a high-quality wrist rest. At OPInfo, there are a huge range of Wrist Rests available with next working day delivery.

6.      Avoid screen glaresergonomic foot rest

Having a glare-free screen will reduce harm to the eyes, and help you to see what the monitor displays properly. To avoid screen glares, position the screen so that it avoids reflections from lighting and sunlight. If you’re unable to manually adjust the position of the screen, block the light source or adjust the screen’s brightness or contrast.

7.      Keep things within reachable distance

If you use a phone, keep it as close as possible to avoid leaning over whilst trying to use your computer. Similarly, keeping frequently used objects such as pens and staplers within easy reach will reduce the injuries associated with repeatedly stretching and twisting to the side.

8.      Take regular breaks

Sitting in the same position for too long is one of the biggest contributors to ergonomic related injuries. Changing your posture as often as possible will help to keep muscles flexible and will improve circulation. Taking frequent, short breaks and increasing mobility will provide benefits to your body and give your back muscles a rest from keeping you constantly upright.

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Sam Rose

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