Make the right moves to minimise injuries-Part-2, By Richa Goel - First published in MyPaper

RICHA GOEL

Ready to give your workspace a makeover? Use this guide to help transform your workstation into an ergonomic one.

1. WORKSPACE

a. Height of workspace:

Should be between 65cm and 75cm, depending on your height.

b. Position of monitor:

The best position is directly in front of you, if your job consists mainly of computer work.

c. Desk surface:

Should not be reflective and should be large enough to accommodate all the equipment needed, such as monitor, keyboard and mouse.

d. Your workstation:

Should be organised to minimise being in an awkward posture or overreaching. Frequently used items should be kept within the primary zone and less frequently used items in the secondary zone.

2. CHAIR

While sitting, your feet should comfortably reach the floor and your knees should be in line with your hips.

If your chair doesn't support your lower back, place a cushion between the curve of your back and the back of the chair.

3. MOUSE POSITION

Consider keeping the mouse within close reach, and keep your wrist in a neutral and comfortable position.

4. WRIST POSITION

When you are typing, keep your wrists straight - not bent up, down or to either side.

5. HEADSET

If you talk frequently on the phone and take notes at the same time, consider using a headset rather than cradling the phone between your head and shoulder.

6. FOOTREST

If your feet don't reach the floor comfortably, you can use a footrest/small stool to ensure maximum comfort.

7. POSTURE

Sit directly in front of your monitor and keyboard. Sit up straight, back supported, with your knees bent 90 deg. Keep your forearms level or tilted up slightly.

8. DESK DIMENSIONS

Generally, the desk should be at least 48cm deep, 76cm wide and, depending on your height, up to 86cm high. Ensure there is sufficient space for your legs under the desk - do not use this area for storage.

9. MONITOR HEIGHT

The monitor should be directly in front of you, about an arm's length away. The top of the screen should be slightly below eye level. Where possible, try to minimise glare from sunlight/overhead lighting. The proper viewing distance is approximately an arm's length from the screen. The line of sight should be approximately at a right angle to the screen.

Be aware of these factors and try to apply them as much as possible, even when you are not at your primary workstation.

Remember, the simplest and most well-worn piece of advice is to take a break. Leaving your workstation gives your muscles and your mind the rest they deserve.