A recent study done by Fellowes found that 9 out of 10 people suffer from pain linked to the way they work at their desks. Hunching over a computer is one of the main reasons why four in five people end up with crippling back pain at some point in their lives. But they have outline a checklist of simple changes you can make in the four main problem zones.
Zone 1: Back Tension
Almost 7 out of 10 people experience back pain while working at their desks.
If your chair does not provide proper lumbar support, use a backrest with a foot support to maintain correct posture.
CHECKLIST ZONE 1
Seating & Posture
- Chair Height - Keep feet on the floor or on a foot support
- Seat Pan Depth - Back of the knees should not touch the seat
- Back Position - Back should contact as much of the chair as possible
- Neutral Posture - Work in a position that requires the smallest amount of muscle activity
Zone 2: Wrist Pressure
Almost 4 out of 10 people experience pain in their wrists, hands &/or arms while working at their desks.
Wrist supports help to align your wrists and redistribute pressure points to help relieve pain and prevent potential injury.
CHECKLIST ZONE 2
Correct Keyboard & Mouse Position
- Position keyboard and mouse closer and lower
- Position keyboard flat or tilted away - negative slopes
- Keep forearms approximately parallel to the floor with elbows at a 90-110o angle
Zone 3: Neck, Shoulder & Eye Strain
Almost 5 out of 10 people experience neck pain, eye strain, &/or headaches while working at their desks.
Keyboard managers position your keyboard and mouse lower and closer to your body, allowing you to adopt and maintain a neutral working posture. Monitor and laptop supports position your monitor or laptop at a comfortable viewing angle, while Document Holders place your documents in a more ergonomically correct viewing position.
CHECKLIST ZONE 3
Finding Your Optimal Viewing Range
- Height: Position top section of the screen "just below eye level"
- Distance: Viewing distance should be about "an arms length away" or approximately 500-800mm away from the screen
Document Placement - Avoid the following risk factors
- Neck Flexion
- Extreme Neck Rotation
- Repetitive Eye Movements
Check Your Posture:
- Head, neck and shoulders are positioned forward and upright (not bent or turned)
- Shoulders and arms are approximately perpendicular to the floor; elbows are held close to the sides
- Keep hands and wrist in a straight line with forearms (not bent up or down)
Zone 4: Environment:
Your Indoor Air may be 2 to 5 times more polluted than the air outdoors
Fellowes® air purifiers safely remove 99.97% of airborne particles as small as 0.3 microns, including pollen, ragweed and other allergens, viruses, germs, dust mites, mold spores and odors.
CHECKLIST ZONE 4
Indoor Air Quality Facts
- Your indoor air may be 2 to 5 times more polluted than the air outdoors
- The Environmental Protection Agency (EPA) ranks indoor air pollution among the top 5 environmental risks to public health
- The World Health Organization estimates that 30% of buildings in the United States may experience indoor air quality problems, which can lead to Sick Building Syndrome
- The EPA estimates that Sick Building Syndrome costs businesses some $60 billion annually