Ergonomic Office Furniture

Caroline Rugman, a local physiotherapist, discusses office ergonomics options.

Ergonomics means the organisation and science of work, the design of the work place and working tools, i.e., it means wherever practicable trying to get the design of the work place to suit the tasks of the worker. With technology constantly being updated it is inevitable that we can suffer if the equipment does not exactly meet our needs. Every body type is different and so careful selection of office furniture is necessary to suit you. It is essential that you are sitting comfortably in your chair in relation to your desk, p.c. and telephone.

Ergonomic workstations Your workstation comprises essentially of your desk layout, p.c., chair and you.

1.The desk must be at the correct height for you; the top of the monitor should be on the same level as your eyes; the keyboard flat or slightly raised. You may need an ergonomic wrist and mouse rest but only if it keeps the wrists in the neural position.

2.The layout of the desk should be so that everything is within easy reach. If you use the telephone a lot with your p.c, a headset is useful, and a document holder if you input data from paper to p.c.

3.The chair should have a wide moveable pedestal base on castors and have either adjustable or no arms, adjustable height, lumbar control, and the seat should have a tilting mechanism. Adjustable seat depth is also preferred.

4.You should be sitting well back in your chair, your lower back well supported and feet firmly on the ground. A footstool can help if you have short legs. Your elbows need to be 90 degrees horizontal to the desk. Adjust your chair to suit you!

5.Pace yourself when typing; your wrists should be flat. Practise stroking the keys to maintain a steady rhythm.

6.Take regular work breaks and above all keep checking your posture and exercise.

Work break exercises

Sitting all day at a keyboard with a large workload and poor posture can lead to all sorts of problems. It is essential in all sedentary occupations to take regular work breaks, i.e. five minutes every half hour. Get up, stretch, move around. The following exercises will help:-

• Practise pulling in (retracting) your chin. This produces a double chin. Then push your chin out. The action resembles a tortoise poking its head out from its shell!
  
• Shrug shoulder slowly up and relax the shoulders down.
  
• Circle shoulders round slowly, either together or separately. For a variation try circling one shoulder up to three-quarters round, hold, and then continue.
  
• Place hands loosely behind neck and bring elbows forward. Push elbows out, back and extend head back supported by hands.
  
• Clasp hands together. Turn hands outwards, extend elbows pushing arms out in front of you.

Margolis Ergonomic Office Furniture :

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