MAKING YOUR OFFICE ‘FIT’

    To improve comfort and efficiency at work, your work environment should ‘fit’ your physical needs.  ‘Fit’ means the extent to which furniture and equipment accommodate your physical needs and allow you to comfortably complete your job requirements.

    Following are a few basic principles to follow to achieve a good office ‘fit’.  Setting up your office properly can be very complicated, if you are having difficulty please consult with someone trained in ergonomics.

    Dynamic Posture:  One of the most important components of a healthy work environment is the ability to change positions frequently. Static positions and activities put excessive stress on your body.  Movement is critical for your comfort.  Your workstation should allow you to change your position frequently.
    Be on the move.

    Neutral Postures:  Good alignment/posture of your body minimizes the stress and loading on the body’s tissues.  The set up of your workstation should facilitate good posture.  The diagram illustrates a reference posture to follow when setting up your workstation.  Set up your workstation so that you are in good alignment.
    Maintain Good Alignment.

1.  Head over shoulders, chin parallel to the floor.
    Monitor Position:
•    When looking at the monitor, the horizontal line of sight should fall between 0 degrees     (horizontal) and 35 degrees down, and 0 degrees to 35 degrees on either side.  The horizontal should facilitate neutral neck position.  Preferred visual distance will vary     between individuals and will vary with character size, lighting, contrast, etc.  You should not have to lean your head forward to see.
•    Bifocal users will need a lower monitor to maintain neutral neck position.
    Document Holders:
•    To maintain neutral neck position a sloped or angled work surface may be advisable. The type and position of the document holder will depend on the task and visual requirements.
    Visual Comfort:
•    Adjust brightness and contrast and text size so text can be read comfortably.
•    Eliminate sources of glare.
•    Light level should be appropriate for your task.

    2.  Normal curves of the spine should be supported.
    Back Support:
•    The backrest should be capable of supporting the normal S curve of the spine.  Support for the lower back is especially important.
•    The angle between the trunk and your hips should be greater than 90 degree when     seated.
•    It is preferable if the backrest angle is adjustable between a range of 93 degrees and 113 degrees.

    3.  Relaxed Arm Position.
    Shoulders/Arms:
•    Neck and shoulders should be relaxed with your arms hanging vertically by your side.  You should not have to reach for your keyboard or mouse.
•    Elbows should be close to your side with forearms horizontal.
    Wrists:
•    Wrists should be in a neutral (in line with your forearms) position.
•    Do not rest your wrists on a wrist rest.  If you have a wrist rest only use it when you are taking a short break.

    4.  Leg Position.
•    The thighs should be positioned approximately in a horizontal position.
•    The lower leg should be approximately vertical.
•    The soles of the feet should make a 90 degree angle with the lower legs and rest     comfortably on the floor or footrest.
•    There should be no pressure at the back of your knees (there should be room between the front edge of your chair and the back of your knees)
•    There should be adequate clearance for your lower limbs to allow you to change positions.

    Other Tips

• Take short frequent position changes and task breaks throughout the day to allow your tissues some recovery time.
•    Use a light touch with your keyboard and mouse.
•    Keep materials you use frequently within easy reach.
•    Occasionally shift visual focus to distant objects.

Barbara Ward, BScPT, BPE, Certified Gunn IMS Practitioner, FCAMT
Reference: CSA Z412 Guideline on Office Ergonomics – CSA International 2000