Science Behind Ergonomics

By: Melody Rabor-Dizon

 

In an effort to contain COVID-19 and prevent transmission, CDC guidance remains in effect despite booster shots. We all know that the vaccine helps in preventing the severity of covid contractability yet even in that, work-related mandates from getting fully vaccinated vs religious exemption and or medical contraindication, being an employer myself, you just have to be politically correct in all your undertakings and not be sanctioned by any government -medical-giving entity and of course have complete regard of life. To follow to the T the most updated direction from Illinois Department of Public Health, as the best approach has yet been that of remote monitoring or hybrid work conditions. Wherein some days you have to be physically at your work location and other days to stay home. Hence, our home has become our offi ce. Most often than not, tools that are needed for optimal functioning is not something that is readily available to us while being on the phone with a client and sitting in our sofa. Ergonomics science all of a sudden has become a buzz word and at one point in time, had Amazon be out of stock on the most basic of things because everybody is ordering them. I am talking about an ergonomic chair, where what would’ve seemed hours on your regular chair can give you backache, immobility pains and limited range of motion capacity. Ergonomic mouse, table, back support etc have become all my friendly gadgets at home.

Though there are still some business that are keeping the traditional work conditions of clocking in and out at the offi ce, there are also some that has switched work to all remote. Hybrid working is also a new terminology that means some days you go to the offi ce and some days you stay at home. While there’s so many injuries that we can incur from incorrect tools that we have at home, we can however adapt to the new norm of working from home. Investing in ergonomics equipment will support your life, your posture and your back, moving forward. So I am going to enlist a checklist to make sure that you have what you need when you work from home.

1. DON’T hunch over your laptop

• Fit the backrest curvature of your chair to the small of the lower back to avoid lumbar discomfort. Use the backrest of the chair to provide full support to your lower back. Make sure your chair allows cl earance behind your knees when seated against the backrest. It’s may look easy easy to work on your laptop for a few hours on the weekend, but doing so for 40-plus hours a week can lead to strains and injuries. If you can, use an external monitor or laptop stand (with an external keyboard and mouse) to prop up your screen. When looking at the screen, your eye line should be level with the address bar on your web browser. DON’T give up on your current chair If you don’t have the option of an offi ce chair, there are some household items you can use to help you adjust. Putting a fi rm cushion or tightly folded towel under your buttocks will raise your hips and increase the curve of your spine, making sitting more comfortable. To reduce glare and shadows on your work surface:

• Adjust window shades or decrease overhead lighting.

• Adjust the monitor screen or add an anti-glare fi lter.

• Add a task light to illuminate paper references.

2. DON’T let your feet dangle Place your feet on a few books or boxes under your desk, so that your thighs are nearly parallel to the fl oor and your hips are slightly higher than your knees. This will reduce stress on your lumbar spine. Maintain proper body posture:

• Sit with your hips and knees at a 90-degree or greater angle.

• Keep your feet fl at on a footrest.

• Keep your arms relaxed at your sides, ideally with elbows at 70 – 135 degrees.

• Change posture frequently. Common postures include upright sitting, reclined sitting, and standing.

3. DO follow the 20/20/20 rule

• For every 20 minutes spent looking at a computer screen, you should spend 20 seconds looking at something else 20 feet away. This gives your eye muscles a break and helps reduce eye strain. Place the monitor directly in front of you about an arm’s length away. Position the top of the monitor screen at or below eye level

4. DO customize a space to fi t you

• Try to set up a workstation that you can make entirely your own. Sharing a workstation means you need to adjust your computer height, chair, and furniture every time you sit down. Often, you may choose to skip adjusting the workstation altogether. If you are the only person using the space, customizing will reduce the time and discomfort of sitting at a station that does not fi t you. Allow ample clearance to move your knees and legs under the keyboard and desk. Avoid contact stress with edge of the desk and keyboard. Get a headset if you regularly talk on the phone for extended periods. Use a lowered voice.

5. DON’T skip lunch and make sure you stay hydrated

• It’s easy to snack throughout the day instead of eating like you did in the offi ce. Making a meal and staying hydrated gives you the opportunity to stand up, walk around, and let your eyes have a rest from the computer screen. 6. DO make sure you get up and walk around

• The goal is to get in as many steps as possible during the day, even if you are at home instead of on campus. I hope we all take this to heart. I am speaking to myself you. God bless us all!