What is ergonomics?

Ergonomics actually deals with the interaction of the technological and our work situations. It is very important to us as we usually spend at least eight hours a day at work. If we do not follow the ergonomic principles, we may injure ourselves. Ergonomics is also important in the sense that it improve our efficiency, productivity and safety at work.

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Components of office ergonomics

Posture at work

When we work with a good working posture, it can minimize the loading to our back or neck. Always remember to keep your low back between 90 ¢X and 100¢X . Also, Keep your body symmetrical.

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Do NOT.......
X Lean on the chair
X Cross leg
X Rotate the neck or trunk to one side

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Working Surface

The work surface should be large enough for the screen, keyboard,  document and peripheral equipment. There should be adequate legroom below the work surface.

The height of the desk should be approximately from the

elbow (90-110 degrees) to the floor

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adopted from worksafebc.com

                               

Chair

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You may put a lumbar roll at the low back to maintain the low back lordosis if there is none in your chair
 

 

2-3 cm of space between the lateral aspect of the armrest to the lateral aspect of the thigh
Allow about 2 cm of space between back of leg and chair

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Monitor

The height of the monitor should be:

the top line of the screen is level with or slightly below eye level

Distance from the monitor to eyes:

About 35-60 cm

Top of the screen same as eye level
Screen and keyboard should be in straight line to avoid looking to one side for long period of time

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Keyboard and mouse use

Make sure enough space for the forearm in using keyboard May rest the forearm on the armrest if space is not enough on the desk

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Remember to keep the wrist in neutral, i.e. the wrist and the forearm should align in a straight line when viewed from above or sagittal view.

Adopted from http://www.labour.gov.hk

                                

Lighting in Office

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Adopted from labour.gov.hk

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If light are too bright, glare will result. In order to avoid reflection and glare, rememeber to :

Adopted from http://www.labour.gov.hk

 

                                       

Temperature and relative humidity

Optimum temperature range:

20¢XC to 26¢XC

Relative humidity:

40-70%

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Organization of work

Change the nature of the task frequently, for example, photocopying in between typing. It can help to relax the muscles of your body as well as the muscles of your eyes.

Introduce mini-breaks which is recommended to be 5-10 minutes in every 45-60 minutes of work. It is also recommended to do stretching in the mini-break which help to relax the muscles so as to prevent overuse of the muscles. Appropriate pauses at work actually increase productivity.