How to Work Healthier

from Colorado REALTOR Magazine May 2020

Changing Market: Are You Prepared to Make a Shift?

A desk job doesn't have to be a literal pain in the neck

Whether working in an office or from home, a poorly set-up workspace can lead to back aches, a stiff neck, and eyes that feel like the Sahara Desert by the end of the day. If this describes you, it's time to brush up on your office ergonomics so that you're working healthier. Ergonomics is an applied science concerned with designing and arranging things to fit the human body so that people can work in a healthy, comfortable, and efficient manner. An ergonomic workspace can help prevent repetitive strain injuries that are associated with working long hours at a desk, like carpal tunnel syndrome and tendonitis. By Rachel Sellers, American Furniture Warehouse

Create an Ergonomic Workspace The goal in creating an ergonomic workspace is to arrange everything so that the body is in a neutral position. According to the Occupational Safety and Health Administration (OSHA), a neutral body position "is a comfortable working posture in which your joints are naturally aligned. Working with the body in a neutral position reduces stress and strain on the muscles, tendons, and skeletal system and reduces your risk of developing a musculoskeletal disorder.”

According to the OSHA Good Working Positions guide and The Mayo Clinic, an ergonomic sitting position has a few key factors: • The spine is relatively vertical, with the head and neck in line with each other. You aren't leaning forward or craning your neck. • The elbows and legs are both at about 90° angles, with the forearms and thighs horizontal. • The hands are at or below the level of the elbows and the wrists are straight. • The feet are flat on the floor. If the desk is too high for this, the feet are on a footrest. The guidelines for keeping a neutral body position are almost exactly the same for working while standing. The main difference is that the legs, torso, neck, and head should be kept more or less in-line and vertical. Aside from sitting or standing in a neutral position, how things are arranged on a desk also contributes to how ergonomic a workspace is. An improperly positioned monitor or keyboard could be a major contributor to neck, arm, and wrist pain. • The monitor should be 18-24" (about arm's length) away and at or slightly below eye level. • The keyboard and mouse should be close together and at the right height and distance so that the arms can be kept in the correct position. If it’s not possible to maintain the proper position with the keyboard on the desk, consider using a keyboard tray. • Frequently used items should be close enough to access easily without reaching, things used occasionally should be within reach, and things that are not used very often should be out of the way. While these guidelines may sound complicated, it’s fairly simple to arrange a desk and a standard office chair to support a neutral body position. Look for a chair with at least an adjustable seat height (standard on most office chairs), then look for features like an adjustable back or armrests that allow finetuning the chair for maximum ergonomic comfort. Working healthier by creating an ergonomic workspace will keep you working focused and pain-free.