Creating A Comfort Zone:
Ergo-Friendly On The Job |
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All jobs present their share of daily challenges. Whether working on a website or construction site, anyone can face physical, emotional or psychological stresses caused by workplace routines. Combating the strains and pains of the office is an important process for everyone involved to ensure a positive, productive and healthy work environment. Fortunately, you can proactively take steps to prevent your job from becoming a literal "pain in the neck" by incorporating ergonomically-friendly features into your workspace.
Understanding Workplace Ergonomics
The basic goal of workplace ergonomics is to decrease discomfort on the job. Whatever your work, stresses can accumulate easily, raising the risk of injuries. Also known as musculoskeletal disorders (MSDs), common ergonomic injuries include:
- Repetitive Motion Injury (RMI)
- Repetitive Strain Injury (RSI)
- Cumulative Trauma Disorder (CTD)
Constant typing, sitting, walking and lifting are just some of the daily duties which can lead to musculoskeletal disorders over time.
You can take control of your comfort level and improve your mental and physical well-being by recognizing stressors and working to improve your workplace and your personal health.
Five Steps to an Ergo-Friendly Workplace
Strike a pose. Extended sitting, walking or standing during the day can cause muscle strains and overall fatigue. To avoid aches in your back, shoulders and neck:
- Purposely change your posture regularly throughout the day.
- Gently stretch your neck by tilting your head to each side (ear toward shoulder) and holding for 15 seconds.
- Make sure your chair has some support for your lower back. The hollow of your back should have some support to maintain the correct lumbar curve.
Re-focus. From staring at a computer screen to focusing on a production line, many work-related tasks can be visually demanding. Fatigue, strain and irritation of the eyes are all unfortunate by-products of some positions and can lead to headaches and nausea.
To help make your work easy on the eyes:
- Stare at a distant point (a few feet away) for several seconds to readjust your focus.
- If indoors, step outside and get some natural light.
- Frequently blink or force yourself to yawn-both produce tears to fight dryness and discomfort.
Do the leg-work. To prevent cramping or poor circulation in your legs and joints consider:
- Getting up and walking around at certain points of the day to avoid stiffness and improve circulation.
- Varying your leg position frequently and ensuring there is a good amount of leg room under your desk or sitting station.
- Doing foot rotation exercises while seated or standing in place.
Take a break. Taking short breaks throughout the day allows you to step away from a strenuous routine and can actually increase productivity by providing a clearer state of mind. Try:
- Taking a walk or stopping to have a short conversation with a co-worker to relieve work tension and mentally regroup.
- Stretching and moving around to reenergize your body and mind.
- Taking deep relaxing breaths regularly to provide a sense of calm.
Customize your cubicle. Making small adjustments to your workspace can reap big benefits in terms of your well-being. Here are some tips to try for indoor-based activities:
- Reduce overall strain by adjusting your computer monitor so that it is parallel to your face and tilted toward your eye line
- Make the most of your chair's adjustment features. The seat should be tilted forward slightly and feet should be able to comfortably sit flat on the floor
- Go green by adding plants or flowers to your office and desk space. According to some research, people with plants in their office are 12 per cent less emotionally and psychologically stressed than those without greenery at work.
With a little effort and a few simple steps, you can create a happier and healthier environment for all and help your workplace 'go ergo.'
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