Recently I attended the Ergo Office Rep training session held by UBC Human Resources. My intention was to become our department’s Ergo Office Rep (yes Admissions, I’m all yours!) so that I could learn more about ergonomics in order to create healthy work habits for both myself and my colleagues. I learned so much and now I’m ready to share my knowledge with you!
Quick Sit Down Checklist:
- Your feet should always be firmly planted on the floor.
- Your knees should be bent at 90 to 110 degrees.
- The lumbar support on your chair should fit the curve of your lower back (adjust height of back seat on chair if not).
- There should be a 2-4 finger width between the front edge of your seat and the back of your knees.
- If you have frequent lower back pain, tilt your seat pan forward so your hips are above your knees (this position can feel awkward but it really helps!).
- Arm rests should support elbow at 90 degrees without limiting access to your desk or keyboard tray.
- Monitor Height should be so that the top of the screen is at eye level (your eyes should be looking slightly down when you watch what you are typing – this prevents your eyes from drying out!).
- Monitor should be approximately an arm length’s away (larger monitors should be pushed further back).
- Ensure you have lots of leg clearance.
- Frequently used items should be in arm’s reach.
There are many other small things you can be doing that can make a big difference. Want to learn more? You can attend a Computer Workstation Set-up Tutorial, contact your office’s Ergo Rep for a personal assessment or become an Office Ergo Representative yourself!
Happy Spring, Happy Health 🙂