How To: Ergonomic Assessment - 12 Tips to Optimize Your Workspace

Summary

This video highlights the importance of ergonomic office setups for improving comfort and preventing pain. Through the experiences of Donna and Jill, the video demonstrates how adjusting desk height, chair posture, and monitor alignment can significantly reduce discomfort. Key tips include adjusting monitor height to eye level, minimizing wrist strain with proper keyboard and mouse placement, and taking frequent breaks to enhance circulation. The video emphasizes a personalized approach to ergonomics, showcasing how even small adjustments can make a major difference in reducing pain and improving overall workspace efficiency.

Takeaways

• 😀 Ergonomics is the applied science of designing work environments to fit the needs of the individual, promoting efficiency and safety.
• 😀 Proper monitor height is crucial: the top of the screen should align with the user's line of sight to reduce neck strain.
• 😀 A curved monitor can be beneficial for users without glasses, while those with glasses may prefer a straighter setup.
• 😀 Documents should be positioned between the keyboard and monitor to minimize head turns and reduce strain.
• 😀 The keyboard should ideally be set at a flat or slightly negative tilt to ensure a comfortable wrist position while typing.
• 😀 Contact stress, caused by hard edges on desks, can lead to discomfort, so it's important to add padding to sharp edges.
• 😀 The mouse should be kept close to the keyboard to avoid strain, and using a wrist-rest mouse pad is recommended for better wrist alignment.
• 😀 Armrests should be adjusted to the correct height, keeping the arms at a 90-degree angle or slightly more to prevent shoulder strain.
• 😀 Regular posture changes, including exercises like shoulder pulls and small movements, help to prevent muscle fatigue.
• 😀 Frequent breaks for brisk walks, stretches, or exercises are vital to maintain circulation and reduce the risk of repetitive strain injuries.

Q & A

What issues was Donna experiencing before her ergonomic assessment?

Donna was experiencing significant pain in her left shoulder, which was strained and inflamed. She had trouble turning her neck, raising her arm, and working at her desk due to her keyboard and mouse being positioned too high.

How did Donna address her discomfort before the ergonomic changes?

Donna visited a chiropractor for several months, receiving adjustments, stretching, and massages, which helped alleviate the pain. However, the most significant improvement came after adjusting her workstation, including adding a tray to lower her equipment and getting a stand-up desk.

What is the goal of an ergonomic assessment in the workplace?

The goal of an ergonomic assessment is to optimize the workstation setup, ensuring that equipment and the person interact efficiently and safely. This aims to improve form, function, and overall health.

How does the correct monitor height impact ergonomic health?

The monitor should be positioned so that the top of the screen is at or slightly below the user's line of sight. This helps prevent neck strain and encourages a neutral, comfortable posture while working.

Why is it important to align your keyboard with your monitor?

Aligning the keyboard with the monitor reduces the need for excessive head and neck movement, promoting better posture and reducing the risk of strain or discomfort during typing and screen use.

What adjustments were made to Jill’s workstation during her ergonomic assessment?

Jill’s monitor height was adjusted to ensure the top of the screen was at her eyeline, and new monitor stands were introduced. The keyboard was also tilted for better wrist alignment, and a document holder was placed between the monitor and keyboard to minimize head turns.

What is 'contact stress' and how can it be prevented?

Contact stress occurs when parts of the body, such as the wrists or legs, press against hard edges for extended periods, causing discomfort or strain. It can be prevented by using padded wrist rests and adjusting the workstation to avoid prolonged contact with hard surfaces.

What is the recommended position for armrests during ergonomic assessments?

Armrests should be adjusted to a height that allows the arms to be at or slightly above 90 degrees when resting on them. This ensures that the arms are relaxed and that the shoulders are not raised, which can lead to strain.

How often should a person change their posture while working at a desk?

It is recommended to change posture frequently throughout the day. This can be achieved by doing shoulder exercises, adjusting seating position, or even using a standing desk to alternate between sitting and standing.

What is the significance of lumbar support in ergonomic chair design?

Lumbar support in a chair is crucial for maintaining the natural curve of the lower back, which helps prevent back discomfort and encourages good posture. Proper lumbar support ensures that the spine is supported, reducing the risk of back pain.

What are some key tips for organizing your workstation ergonomically?

Workstation organization involves ensuring that frequently used items, like a water bottle or phone, are within easy reach to avoid unnecessary stretching or straining. Keeping essential items close also supports a more efficient and comfortable work setup.