ergonomics-figure-1Your workstation must be arranged in a fashion that suits you best and would not cause stress to your body. Extended hours of repetitive work habits and poor posture in an environment that is stressful can cause an ‘overuse injury’. Employing the following steps can aid in minimising injuries.

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  • Be positioned in your workstation in a way that your monitor is directly in front of you.
  • Your arms must be positioned at right angles with your shoulders when you type.
  • Your wrists must be positioned straight from your forearms, both horizontally and vertically.
  • Your keyboard must not be inclined but flat on your desk.
  • Your monitor must be at eye level.
  • Refrain from being seated too close to your monitor. Your monitor must be an arm’s length away.
  • Make sure that your seat is correctly adjusted.
  • If your feet could not reach the ground, use a foot rest.
  • Place your mouse close to your keyboard for easy reach. Moreover, support your arm when using your mouse.
  • Utilise a document holder placed on the side of the monitor for easy reach.
  • Obtain regular breaks every hour. Take time to stretch your legs and perform easy range of motion exercises.

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Optimal Chair Set-up

Correct seating posture is an essential ingredient to preventing spinal injury and fatigue.

The basic features of a good chair are:

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  1. Height adjustable

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  1. Pelvic tilt

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  1. Lumbar support

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Follow these steps for proper chair ergonomic set-up:

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  • Adjust the height of your chair such that your knees are level or just below hip height and that your feet are flat on the floor.
  • If your seat has a pelvic tilt, this should be set to a slight forward incline to promote a natural inward lower back curve.
  • Move the lumbar support so that it fits snugly into the curve of your lower back. This will help to prevent lumbar strain and helps to maintain a straight spine and neck whilst seated.
  • Never sit with your legs crossed! Crossing at the ankles is a preferable alternative.

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