The goal of ergonomics is to ensure that work tasks, equipment used, information and the environment suit each worker in order to maintain health and safety standards. Ergonomics is the science which has its focus on the “match” between people and their work environment. It puts people’s welfare first, taking account of their capabilities and limitations within the workplace.

Take regular breaks every hour, stretch your legs and perform simple mobility exercises to limber.Do not reach too far for your mouse, keep it close to your keyboard and support your arm on the desk when using your mouse.

Back pain may be the result of poor ergonomics and posture if the back pain is worse at certain times of day or week (such as after a long day of sitting in an office chair in front of a computer, but not during the weekends); pain that starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions while sitting or standing; sudden back pain that is experienced with a new job, a new office chair, or a new car; and/or back pain that comes and goes for months.

Sit in front of your workstation such that your monitor is directly front on. Your arms should be at right angles from your shoulders when you type. Your workstation should be set up to cause the least amount of stress on your body. Prolonged hours of poor posture or repetitive work habits, often in a stressful environment can result in significant overuse injury. Applying the following points can help to minimize such injuries.

Ergonomics Intervention

• The top of your monitor should be level with your eyes
• Ensure your seat is properly adjusted
• Working height Assessment
• If your feet don’t reach the ground, use a foot rest
• Correct viewing distance to monitor
• Gait training