Office Ergonomics | University of Maryland Eastern Shore Marketing Retarget Pixel

Office Ergonomics

  • Here's how to re-design your work area for greater comfort and productivity:

     Eyes

    Seat yourself in a comfortable upright position. The top edge of your computer monitor should be level with your forehead, creating a 30 degree line-of-sight to the center of the screen. Risers and extension arms let you position your monitor precisely where needed to achieve maximum comfort. Glare screens reduce the amount of light reflecting off the monitor glass, helping to reduce eye strain and fatigue

     Arms/Wrists

    Your shoulders should be relaxed, with your upper arms resting comfortably at your sides, your forearms parallel to the floor and your wrist in a healthy neutral position. Use a keyboard wrist/palm rest to help keep your wrist properly aligned and free of undue strain. A wearable wrist support may help limit injury-inducing flexion and extension.

     Back/Legs

    Adjustable chairs offer both comfort and multi-level support for your lower back and legs. For best results, use one that allows you to adjust the seat height, tilt angle and backrest position with a minimum of effort. Adding a back cushion or lumbar roll helps support your lower back, encouraging correct posture without causing discomfort.

    Feet

    Place your feet flat on the floor to “anchor” yourself in the correct upright posture. Better yet, a correctly positioned footrest takes much of the pressure off your legs and feet, improving circulation and allowing your lower back to assume its optimal position. Footrests can be adjusted to many beneficial positions, and may also offer such foot soothing extras as therapeutic heat or even self-massage.

    Tips for Safe Lifting

    The on-the-job lifting and materials handling that many people do as their daily routine can lead to injury. These safety instructions lessen the risk of serious injury to the worker during the lifting process

    Clear the Pathway: Before you move things from one place to another, be sure you have a clear pathway.

    Check weight: If you’re lifting, check the objects weight to see if you’ll need help.

    Request help: Ask for help if you need it.

    Keep back straight: Keep your back straight and vertical to the ground. Keeping your head up and looking straight ahead helps maintain this position.

    Lift with knees: If you can, bend your knees when lifting; don’t stoop over the object

    Keep close to self: Always bring the object as close to the body as possible.

    Tighten stomach: Tighten your stomach muscles to help your back in balance.

    Take care in delivery: Remember to be careful when you put the object down. Follow the same guidelines as you would for lifting.