In this infographic you will learn how focusing on correct posture can help improve your workplace ergonomics at no cost at all.
Workplace ergonomics is the study of people’s efficiency in the work environment. So, whether you are carpenter, doctor, or work in an office, there are certain repetitive actions inherent in all jobs that workers do which can lead to injuries later in life.
For those who work at a computer all day, injuries like carpal tunnel, eye strain, and back pain are very common. Here are some quick tips you can follow to improve your workplace ergonomics, beginning from:
Monitor Placement
If you are working on a single monitor make sure:
- that it’s centered horizontally
- it’s standing one arm’s length away
- and it’s tilted slightly up
If you are working on dual monitors (lucky you) make sure:
- place them at an angle in front of you with edges touching
- if you are using one of them for more than 80% of the time, place that in front and the other to the side
Monitor Settings
- match the room brightness
- set the refresh rate at least 70 Hz
- set the resolution at least 800 x 600 px
- be sure the dot pitch is at least 0.28mm
Keyboard Placement
- the keyboard should be slightly negative tilted
- the keyboard and mouse should be at least on shoulder distance apart
Correct Sitting
- Eyes should level with top of the monitor screen
- Ears should be directly above your shoulders
- Arms should be close to side of body
- Forearms should be parallel to the floor
- Wrists should be straight or below elbow level
- Keyboard height should be 1″ to 2″ above your thighs
- Back should be tilted slightly back in seat
- Thighs should be parallel with the floor
- Knees should be few inches of space between your seat and the back of your knees
- Feet should be flat on the floor (use footrest if they don’t reach)
Correct Standing
- Eyes should level with top of the monitor screen
- Head/Neck/Torso/Legs should be in line
- Arms should be close to side of body
- Forearms should be parallel to the floor
- Keyboard and mouse should be on same level
- Shoes should be with proper support
- Footrest should be used to shift weight from foot to foot
- Feet should be flat on a standing mat
How To Improve Your Workplace Ergonomics To Improve Your Posture & Health
Infographic by GetVoip
Signing off…
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Great Tips! Could have used these when I was in Corporate America! ha ha
I was having problems with my shoulder once and went to the Chiropractor, the first thing he ask was how was I sitting at my desk. He knew I was on the computer 8 hours and sure enough things weren’t situated as they should have been. More company’s should train on ergonomics in the workplace. It would save them thousands on insurance and employees taking off work!
Exactly this! Thanks for sharing your story Donna 🙂
Health is wealth and posture is definitely part of that. Thanks for sharing this. I need to make some adjustments on my home office now.
Our health and body is the most important thing Kenny, it’s our vehicle.
As you said , without health there is no wealth 🙂
Great insight about posture! Didn’t know about those things before reading your article. Now, I need to give some attention on my posture while working. Thanks!
Glad you found some useful info here Mike!
Thanks for your kind words.
Sometimes I am guilty of bad posture etc, especially when I am in front of a computer. I manage screen brightness using a software called flux, and it prevents my eyes from being worn out. Thanks for sharing!
Step by step Adewale. Everything begins with being aware of a problem and then trying to fix it.
You are there already. Thanks for your comment 🙂
This information is something that need to put in use in the near future. Thank you!
Appreciate your comment Kristo!
Great post, I use a standing desk for much of my day with a stool for rest but I need to double check the set-up as shown in this graphic. Thanks for sharing, good stuff.
-Jamie
Super! I’m also using a standing desk Jamie , it’s the best way to work according to ergonomics research.
Thanks for your comment 🙂
Oh – my posture can be downright terrible. Thank you for this!
Awww…hope this helps you out before developing a posture problem.
Best regards 🙂
This is amazing! Haven’t really gone serious about the posture and all workplace environment before but it really helps with me today!!
Glad you found this helpful Keren.
Make it a great one 🙂
Aw Man, it seems like my posture is subpar. Thanks for letting me know where I can improve and get the most out of my time sitting or standing at a desk.
Perfect! Excited to have helped you with this article Daniel.
Thanks for your comment 🙂
Haha, this is often forgotten and I am guilty.