Is Work Harming Your Health? Time for Ergonomics 

What is office ergonomics?

It is the science of designing work and workplaces to accommodate the user's physical and psychological needs. It aims to minimise the person's limitations and amplify his or her capabilities.

Here are the general rules for posture at work:

• Keep your shoulders relaxed and your elbows close to your body when using the keyboard or mouse.
• Sit on the chair with your lower back fully supported by the back rest.
• Adjust the height of the chair to achieve proper posture.
• Maintain posture at an angle of 90 degrees or more at the hips and knees.
  

To avoid leg and foot strain:

• Use a footrest to provide support for your feet if necessary.
• Allow sufficient clearance to move your knees and legs under the desk or the keyboard tray.

To avoid straining your hands and arms:

• The wrist should be relaxed and straight when typing or using the mouse.
• Use minimum force when typing on the keyboard.
  

To avoid eye strain:

• Have the top of your computer screen at, or slightly below, eye level. The screen should be about one
     arm's length away.
• Give your eyes a break by looking at a distant object regularly.

To prevent tiredness and muscle ache:

• Interrupt long periods of sitting at regular intervals.
• Alternate between tasks that use different muscle groups.
• Perform stretching exercises regularly.

Ref: Z00