Workers in office settings need to be aware of the real risks of repetitive stress injuries (RSI). An RSI occurs when a simple motion is repeated again and again over an extended period of time, eventually wearing down the joints, muscles, or nerves of the body part in motion. Office workers tend to suffer an RSI related to using a computer for eight hours a day, five days a week. Using the science of ergonomics, the odds of developing an RSI can be greatly reduced.
Easy Ways to Improve the Ergonomics of Your Workspace
Making your chair more ergonomic:
- Sit as far back in your chair as you can.
- Keep your feet flat on the floor, adjusting the height of the seat to make this possible.
- Your knees should be at the same level or just a few inches below the height of your hips.
- Grab a protractor if any coworker has one and adjust the back of your chair until it is angled between 100 and 110 degrees.
- Armrest height should be positioned so you can fully relax and drop your shoulders before your arms hit the rests.
- Pillows are a good way to further adjust your position for comfort on your chair, especially if a preexisting condition requires you to shift your weight often.
Making your keyboard and mouse more ergonomic:
- Sit closely to your desk so you can reach the keyboard and mouse comfortably and while maintaining the 100-110 degree angle of your chair.
- Your hands and wrists should be placed straight over the keyboard when relaxed, not requiring a bend in your wrist or a dramatic bend in your elbows.
- If you use the left or right sides of your keyboard much more frequently than any other part, shift the keyboard on your desk to center that most used position in front of you.
- A keyboard tray should be kept parallel to the armrests of your chair for ease of use.
- Only use palm or wrist rests when taking breaks from typing, not while typing.
Making the rest of your computer station ergonomic:
- Your computer monitor – or your main computer monitor if you have multiples – should be placed right behind your keyboard so you can view it well without turning your neck at all.
- Optimal monitor height is roughly two inches above your eye level when sitting.
- Glare can be reduced by positioning your monitor at a right angle to nearby windows and to overhead lights.
- If possible, place any documents you need to read while typing directly between the monitor and the keyboard.
- Office workers who use a telephone frequently should be equipped with a headset or wireless speaker phone option, allowing them to talk on the phone without having to reach for and hold the handset.
Glendale Workers’ Compensation Attorneys – 818.946.0608
Did you know that you can be given workers’ compensation benefits for a repetitive stress injury that develops over time? If you are having difficulty working because of an RSI but your employer is not taking your claim seriously, you can talk to the Law Offices of Wax & Wax about what to do next. Our workers’ comp lawyers in Glendale can help you with initial claim filings and appealing your claim if it is wrongfully denied. To start with a free case evaluation, you can contact us online or call 818.946.0608 today.