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How to set up your healthy office
 Take Frequent Breaks:
Every ten minutes or so, look away from the monitor, close eyes momentarily, gazing at a distant object and blinking frequently
Every twenty minutes or so, get up, stretch, get a drink of water or do other work related things that take you away for the computer workstation.
- Use a timer or a reminder to take breaks. There is software available now to help you.
Environment:
- Use overhead lights that give off soft, non-glaring illumination and/or “task” lighting that illuminates the workers specific workspace. Lighting for the computer should be slightly dimmer than general office lighting.
- Keep the temperature in the office the recommended 73-79 F in the summer and 68-74.5 F in the winter (This is a tough one to implement, but you can be creative and bring in a portable heater or fan.)
- Work surfaces should be height adjustable and have rounded edges (this avoids cutting off circulation when limbs rest against them.)
- Sound covers placed over impact printers and ambient or “white noise” (a small fan) can help create a peaceful environment.
Eyes:
- Maintain the current recommended safe distance from the sides and back of the computer monitor.
- Keep the computers dust-free to improve visibility and minimize dust build-up on the corneas due to static.
- Computer monitors should be angled for better vision, properly ventilated, and should be flicker free.
- Have at least and anti glare or better yet, and optical filter to reduce eyestrain.
- Make sure the type size is legible from the recommended distance.
- Keep monitor perpendicular to windows.
Head/Neck/Spine:
- Your spine should be in the “neutral” position. That is, allowing for the natural inward curve of the lumbar (lower back), outward curve of the thoracic (mid back) and the inward curve of the cervical (neck) spine.
- Line the top of the monitor screen with your natural line of vision. This causes less stress on the neck muscles. Make sure your feet are flat on the floor or are supported by a footrest. Your knees should be bent no more than 90 degrees. You should have enough clearance under the workstation to move your legs around freely and without hindrance.
- Use telephone headsets. They free up the hands and eliminate the strain placed on the neck and shoulders from cradling the receiver between the ear and the shoulder.
- When reading off documents, use document holders to reduce strain in neck and eyes.
Chairs:
- Your seat pan should be one at least 18” wide. It should be height adjustable with a “waterfall” edge, which allows for proper circulation in the back of your legs.
- If your thighs are compressed on the seat pan, your chair is too high.
- Make sure the backrest is adjustable and supports the lower back. It should feel as though you are resting into it, not as if it is pushing you forward.
Arms/Wrists:
- Your arms should be vertical at your sides. Elbows should be at a comfortable 90-degree angle. You should not have to hold your arms up at the shoulder.
- Use your wrist rests to rest, but when typing, keep wrists and hands straight or slightly downward. Use minimum force when striking keys.
- When using your computer mouse, keep it next to the keyboard, you should not have to stretch or reach for it.
Remember, it’s not one size fits all. When you get into a car, you adjust mirrors and seats for your body, so treat your workplace the same way. An ergonomically proper workstation should do the work for you.
Links:
Ergonomic resources
http://www.bioengseat.com/ergores.htm
Ergonomic Products
http://www.ergopro.com
Ergo Web
http://www.ergoweb.com
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