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Anatomy

153 | Top office ergonomic tips

Ergonomics is the study of designing the working environment in a way that makes people safe and more productive. Six to eight hours is a lot of time to be sitting in a position where the instrumentation is not really skillfully placed in accordance with how our biomechanics work. Use the following tips to avoid carpal tunnel and other workplace hazards.

  • Find an adjustable chair that’s going to position you well. Have the cushion of the seat positioned so that it’s not tipping you back at all. You want your weight bearing through your sit bones and no rounding in the back. Your feet should be flat on the floor, not dangling into space. The more you can get to 90 degrees with the knee and the hip, the better. 
  • Move your feet around in a variety of ways to help with circulation.
  • Arrange your work surface so that the height of your desk is not going to put a strain on your back. You don't want to feel like the desk is far away from you or far below you. You want to feel like you can rest the elbows easily by your sides and type. 
  • If have a standing desk, adjust it so your elbows are bent at 90 degrees and your hands are a little lower than that.
  • Have your eyes so that they're at the height of your screen. This is tricky when your computer screen is connected to your typing keyboard so a wireless keyboard is a great investment.
  • Get up and move frequently because sitting or standing at a desk in one position for a long period of time will put a strain on your body. Roll the shoulders and go and visit a workmate to check they’re remembering to move around too.


Lastly, I would love to hear what you've done that has really changed your ergonomics at work. Email me at lara@movementbylara.com.

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