The Effect of Office Ergonomics

Effective office ergonomics involves adjusting tasks, computer equipment, furniture, tools and lighting with the user's needs and physical limitations in mind. When work and equipment are not designed or done with office ergonomics in mind, workers are susceptible to fatigue and muscle-skeletal injuries from poor posture and repetitive motion.

Warning Signs and Causes

• Headaches and eye strain are signs of poor office ergonomics

  Backache, headaches from eye and neck strain, shoulder, arm, elbow or wrist pain are all common physical symptoms revealing a lack of office ergonomics. Productivity may suffer due to worker fatigue and time away from work for treatment or recovery from injuries.

  Strain, fatigue and injury due to poor office ergonomics is often caused by using furniture that does not adjust to support good posture, doing work in an awkward position such as twisting or leaning to type on a keyboard, or overusing certain muscles while doing a repetitive task like clicking a mouse. Eye strain and headaches can be caused by bad posture or squinting due to glare, improper lighting or eye strain from the computer screen being positioned too near or too far.

Solutions and Best Practices

• Health and labor agencies such as the Centers For Disease Control and Prevention (CDC) and the United States Department of Labor Occupational Safety and Health Administration (OSHA) provide guides and checklists with recommendations for proper office ergonomics. A few examples of inexpensive office ergonomics like these below appear in the Computer Workstations guide published by OSHA. The guide is available free of charge at OSHA's website (see Resources).

Using the Computer

• Glare from a bright window can eye strain for the computer user

  According to the National Institutes Of Health, continuous computer work causes ergonomic problems particularly for the upper body. A combination of proper positioning of equipment, stretching, exercise and good posture can help reduce the likelihood of injury from computer use.

  To reduce neck and eye strain, position the monitor directly in front, arms length away with the top of the viewing area at eye level when seated.

  High contrast lighting can make it difficult to see the computer screen. If in a room with bright windows or direct lighting, place the monitor at a right angle to the light source to reduce glare and eye strain which can lead to fatigue and headaches. If a window is the source of light, drapes or blinds can be used to filter out light.

  To reduce soft tissue injury and nerve compression in wrists and hands, forearms should be parallel to the floor with the wrists in neutral posture, not overly flexed or extended. When at a computer station or a desk, working height of the desktop should be elbow height and the keyboard should be close to avoid having to reach. Adjust the chair's armrests so that shoulders are relaxed and dropped while using the keyboard.

Sitting at a Desk

• Good lumbar support important in a chair

  Sit in a chair that provides good lumbar support to maintain the natural S-curve of the spine. Adjust the seat so that feet are flat on the floor with knees and thighs at a ninety degree angle. If the chair does not adjust, a rolled towel or cushion can be used to support the back, and a foot rest can be used to elevate the feet to the proper height. To promote good circulation, the back of the knees should not touch the edge of the chair.

Resources for Recommended Exercises

• Office ergonomics includes incorporating exercises and stretches to prepare for the work day and to relieve tension throughout the day. The Ergonomics for Computer Workstations guide by the National Institutes of Health provides detailed instructions for musculoskeletal system exercises such as: neck stretches and exercises; eye exercises and rest techniques; wrist and hand stretches; upper body and shoulder stretches.