Ergonomics in the Office: A Guide to Creating an Ergonomic Workspace

If you work in an office, you can't ignore the importance of an ergonomic workspace. Research shows that 33% of office workers suffer from lower back pain. Lower back pain is an MSD. Failure to optimize your workspace so that it's comfortable and natural to use may result in lower back pain. Alternatively, it may lead to other MSDs like carpal tunnel syndrome, neck pain, eyestrain, and more.

What Is Ergonomics?

Ergonomics is the process of fitting or optimizing a workspace to meet the needs of a human worker. It can be applied to all types of workspaces. Manufacturing facilities, for instance, can be fitted with anti-fatigue mats. 

Offices can also benefit from ergonomics. By making your office ergonomic, you can rest assured knowing that your workspace will be comfortable and natural to use. More importantly, an ergonomic office will minimize your risk of sustaining MSDs.

Adjust Monitor Height

If you use a computer when working, you should adjust the height of the monitor. Monitors that are too high or too low can cause eyestrain, which is an MSD. For an ergonomic office, adjust your monitor so that the top of it is parallel to your eyes. When sitting directly in front of it, for instance, your eyes should be on the same horizontal plane as the top of your monitor.

Upgrade Your Chair

You may want to upgrade your chair. Some chairs are ergonomically designed, whereas others are not. If you have a low-quality chair, it may offer little or no ergonomics, in which case it will increase stress on your body. Don't choose just any chair for your office. Instead, look for a premium executive or task chair with lumbar support. Lumbar support means that it will accommodate your lower back.

Ensure Proper Posture

Your posture can affect your risk of MSDs in the office. Some people assume that posture only matters when you are standing, but this isn't necessarily true. Carrying yourself with proper posture is important when standing, walking or even sitting. If you're sitting at the computer, you should ensure proper posture by keeping your head upright and planting both of your feet on the floor.

Use the 20/20/20 Rule

The 20/20/20 rule can improve the ergonomics of your office. What is this rule exactly? The 20/20/20 rule states that workers should take a 20-second break once every 20 minutes to look at an object 20 feet away.