In a world where sitting at a computer desk for hours dictates your work schedule, comfort becomes a major issue. Practicing proper body mechanics and articulation is essential in helping to promote comfort and prevent Repetitive Stress Injuries from developing.
Ergonomics, the science of fitting the job to the person, is now recognised as an integral part of any workplace. Computers are increasingly being used in businesses and as a result, employees are suffering injuries due to their poor posture when using them. In an office environment, 90% of your time as an employee would be spent at your desk.
When having the choice, use a chair with an adjustable backrest, so it can support your lower back. When sitting, you should sit right back in your office chair not perched off the front. Pull your chair right in so that your fingers comfortably reach the keyboard and so that your back and shoulders are straight and supported by the back of your chair. The back should be supported and at least 90 degrees to the seat of the chair. Keep your shoulders back and relaxed. Tilt your chair forward so that your knees are about 20-30° and as much as a 45° lower than your hips. If you do not have a tilt option on your chair then sit on a wedge cushion to give some extra lift at the back of your seat. Just as well, your feet should be firmly on the floor or on a footrest, therefore providing support to the body.
If you use the telephone quite a bit then you may want to invest in a headset because placing the telephone between your ear and shoulder adds a lot of tension and stress in your neck. On your desk your keyboard should be placed in front of you to an easy reach, your mouse close along side. This allows you to have your arms to be close and relaxed while your wrists lay fairly straight; a great addition to this would be a wrist support which lies in front of the keyboard to cushion the wrist. As for your neck, it should be well balanced and not leaning too far forward or back. Adjust your monitor your eye leved is just below the top of the screen. If you use a document holder, position its height along the same line of vision as your monitor. These things alone will improve your comfort at work and allow individuals to be more productive.
Although you cannot make employees sit or work properly, all employers can provide them with the correct seating equipment and workstations that allow them to work comfortably with a respect to their posture.
