Sitting at work to do your job doesn’t mean you’re resting on your laurels. Working for prolonged periods at a computer, microscope, or microtome is deceiving. While you think this is low-impact, uninterrupted hours of computer work, microscopy, and biopsy slicing, actually exposes small muscles and tendons to excessive activation. With some simple, inexpensive principles, practices, and equipment, you can help avoid work-related musculoskeletal stress disorders caused by prolonged sitting.
Proper Ergonomic Seated Position
Here’s a quick primer on how to sit. Seems silly, I know, but it’s worth the review. The answer, in a nutshell, is mom was right. You need to sit up straight to achieve neutral positioning:
- Feet flat on the floor or supported with a foot rest
- Ears over shoulders
- Shoulders in line with hips
- Forearms at a 90° or more angle from your upper arms
- Wrists should be neutral, not flexed
Be sure to sit all the way back in your chair to get the full support your body needs. Sitting in the front of your chair negates the benefit of lumbar support and puts pressure on your back and legs.
Proper Height for Computer Monitor
Unless you wear bifocals, the top of your monitor should be at or slightly below eye level. Too high or too low and you’ll feel the stress and strain in your neck. If you wear bifocals or progressive lenses, your monitor should be at a height that doesn’t make you tilt your head back to view the screen. To raise your monitor, use a monitor stand or monitor arm.
Provide Support for Arms & Hands
Again, Mom was right. Keep your arms and elbows off the table, or in the case of lab work, off the bench. Bench and desk edges can create painful pressure points on forearms and elbows. If your job requires your arms be in constant contact with a work surface, be sure that surface is padded to help prevent injury.
A Short Note About Your Chair
Don’t take your chair for granted. Good lumbar support and a well-padded seat is key to optimum comfort. Having a chair that adapts to you and your many coworkers is imperative to reduce stress and strain on your body. The seat, back, and arm height should be adjustable as well as back-angle and seat-pan angle. Don’t skimp on this ergonomic essential. Investing in well-made, full-featured chairs and stools could save your department thousands of dollars in the long run.
Next Week: Repetitive Movements