Ergonomics can make the difference between painful
distraction and productivity. Eyestrain, fatigue, headache, loss of
feeling in wrists or fingers, nervousness and/or pain in the neck, back,
legs, wrists or fingers can all be associated with the quality and
comfort of the workspace. Adjusting the environment to the person
reduces the build up of stress and the chance of injury.
Is your work area clean?
The fact is, there are more germs on your desk than on your average
toilet seat.
Do your eyes get tired?
Adjust your monitor to avoid glare from overhead lights, windows and
reflective objects. The top of the monitor should be at eye level, the
focus and contrast adjusted for a clear picture.
Do you feel pain in your back, neck, shoulders or
legs?
Good posture can make a difference. Your head should be supported by
your spine instead of the neck and shoulder muscles. Keep your neck and
spine fairly straight and use a chair that provides lumbar support.
Upper arms should be parallel to the body; lower arms should be at a
90-degree angle when sitting upright. Wrists should be in an even line
with the forearm without bending up or down. Thighs should extend at a
90-degree angle from the body with another 90-degree angle at the knees
so that the feet are flat on the floor. This placement helps blood
circulation and muscle relaxation.
Here is a self-survey you can use to evaluate your
current comfort levels. This will tell you where you are most
comfortable and what needs to be changed.
Health
1. Have you ever experienced any of the following while
you write? Indicate the severity with a numeric scale, 1 being Rare, 2
Occasional and 3 Often.
___ Nervousness ___ Back Pain
___ Fatigue ___ Pain or stiffness in the neck or shoulders
___ Headache ___ Pain or stiffness in the arms and legs
___ Irritated Eyes ___ Cramps in the hands or fingers
___ Blurred Vision ___ Sore or stiff wrists
___ Eye Strain ___ Numbness in wrists or fingers
2. What types of physical exercise do you engage in for
recreation?
3. Do you have any hobbies that might contribute to your
discomfort? How?
4. Are you being treated for any condition that includes
the above symptoms?
5. When was the last time you had your eyes checked?
Job Tasks
6. What equipment do you use and for what percentage of
your day?
Computer ________ % Documents ________%
Typewriter________% Paper/Pen _________%
Telephone ________% Laptop ___________%
Other____________%
7. What other tasks do you do?
8. Do these other tasks require you to move away from
your work area?
Work Habits
9. Do you feel fatigued during the day? If so, at what
times?
10. What do you usually do at these times?
11. Do you eat lunch at your desk or away?
12. How often do you take a break away from your work
area?
13. How do you spend your breaks?
14. How often do you typically go outside during your
workday?
15. How much coffee/caffeine do you drink during your
day?
Work Area
16. Is your work area positioned near a window? Is glare
a problem?
17. Does someone else share your immediate work area? Do
you have to have to adjust it for yourself?
18. Are all of your documents and your equipment
positioned for easy access?
19. Is your chair adjustable? Can you use back support?
Do you?
20. How often do you clean your computer screen? Can you
adjust the screen height? What about the viewing angle? Is your keyboard
adjustable?
Use this test to evaluate your workspace, are there
things you need to change?
