Office Ergonomic

Did you ever heard about ergonomic? What is ergonomic? How to commence a job ergonomically? This article will explain to you a little bit about office ergonomic, especially guidance about ergonomic computer work and ergonomic lifting.

Ergonomics derives from two Greek words: ergon, meaning work, and nomoi, meaning natural laws, to create a word that means the science of work and a person’s relationship to that work. More completely definition, ergonomics is the study of human performance and wellness as they relate to doing your job. Planning the work, personalizing your environment to fit you, and following the guidelines in this section will promote health and wellness. Performing repetitive tasks, especially in an awkward body position, or using forceful exertion without giving the body a chance to recover can lead to injury.

Ergonomic Computer Work

How to work in front of computer ergonomically? This guidance is very importance to you who are working in front of computer almost everyday, such as; programming, secretary, project control management or everybody has spent his/her times working with computer. Here is the guidance:

• To the extent possible, reduce the amount of typing and mouse work you do. 

• Move and change positions throughout the day to reduce muscle fatigue. Stretch frequently (at least every hour), and focus your eyes on distant objects.
  

• Position your computer monitor directly in front of you. Adjust the monitor height so that the top line of text is at or below eye level. The correct monitor distance is as far as comfortable for reading, about an arm’s length. Adjust the monitor position to minimize glare into your eyes.
  

• Adjust your chair as much as possible. The chair back should support the curve of your lower back. Armrests, if adjustable, should be positioned so that you do not have to lean or curve your back to reach them. Your feet should be able to reach the floor or footrest, and the edge of your chair should not press into the back of your knees.
  

• Sit back in your chair with the body properly aligned. Your back should be upright or slightly reclined. Avoid leaning forward at the hips or hunching your shoulders/neck forward.
  

• Whenever possible, position the keyboard and mouse on a flat surface at the same height.
  

• When working at the computer, make sure your wrists are straight when typing and using the mouse.
  

• When you type or use the mouse, your arms should fall relaxed at your sides, with elbows close to the body and an elbow angle of 90° to 135°. Relax your shoulders and hold the mouse lightly.
  

• Minimize your use of the mouse when possible by using keystrokes and shortcuts.
  

• When using the mouse, use it as close to your body as possible. Grip it lightly. Use your entire arm, not just your wrist, to move the mouse.
  

• When not using the mouse, relax your hand. Do not grip the mouse.
  

• Type with a light touch, minimizing the amount of force used. Type with relaxes shoulders.
  

• Avoid long reaches. Move close to objects that you need to pick up. Position the items you use frequently, such as phone, planner, and notepaper, within easy reach. 
  

• Do not hold the phone to your ear with your shoulder.
  

• Avoid resting your wrists, arms, elbows, and soft body tissues on hard or sharp surfaces for long periods.
  

• Give your body rest from repetition when you are not in the office. When at home, be careful of other repetitive activities such as gardening, racquet sports, working with wood, and chopping with knives.

Ergonomic Lifting

Perhaps you have to lift an object at your office. And you are not conscious that you just commence improperly lifting practices. After it you got hurt on your backbone. At least, improperly lifting practices cause humped to our body. How to lift properly?

• Legs should be bent at the knees. The back should be nearly vertical. The body should be as close to the object as possible. Feet should be apart, but not greater than shoulder width.
  

• The lifter should firmly grasp the object and straighten his or her legs, keeping the back straight and upright.
  

• The object should be pulled close to the body, and the lifter should lean back slightly to keep the center of gravity over the feet.
  

• Personnel should avoid twisting the body when lifting or carrying heavy objects.

That is a little bit pertaining office ergonomic. You have another one? Please share to us by write your comment.