Toward Healthy and Effective Offices

Introduction

The following pages provide some helpful tips for creating healthy, safe, and comfortable workplaces.

Begin by examining the design of the work to be performed - job
design and management - and then examine the positions and
postures of the people performing the work. The tips here are grouped according to physical posture regions.


Job Design and Management

• The following tips offer suggestions to managers and to workers for improving the health and comfort of their workplace.
• Vary the task during the day, particularly motions
• Take small, 10- to 30-second breaks every 30 minutes
• Take longer breaks from the VDT every 2 hours
• Allow workers' discretion in how they work -their posture, schedule, pace, work processes
• Minimize the absolute number of keystrokes whenever possible
• Provide workers with an opportunity to learn about their job performance, what they contribute to the project, their value
• Educate workers on the value of ergonomics
• Reduce sources of environmental stress, such as heat, glare, noise
• Help workers discover the features and functions of their workspace that enable them to adjust their environment for safety and comfort

General Recommendations

• Experiment with the arrangement of your workstation as it affects posture
• Avoid long-duration static positions (staying in the same posture) by assuming different postures during the day
• Use auxiliary support of limbs when necessary - such as arm rests, wrist or palm rests.
• Stretch before and during work
• Consider exercise programs
• Maintain general health
• Be conscious of aches and pains, and possible environmental causes

Neck, Back, and Torso

• Maintain natural "S" curve of spine when seated
• Ensure inward curve -lordosis - of lumbar
• Keep neck straight or slightly forward
• Angle between trunk and thigh should be greater than 90 degrees when seated

Shoulders

• Keep the neck and shoulders relaxed
• Let the arms hang naturally
• Maintain a symmetrical or balanced posture

Arms

• Keep forearms roughly parallel to floor when working at keyboard
• Keep wrists in "neutral" position
• Consider using palm, wrist, or arm support
• Rest arms on support during lulls in typing
• Supports should be well padded, with rounded edges

Legs and Feet

• Keep both feet flat on floor or footrest
• Angle between calf and thigh should be greater than 60 degrees when seated
• Keep weight evenly distributed
• Sit in slightly reclined posture with thighs parallel to each other
• If sitting forward, keep angle between trunk and thighs (greater than) 90 degrees

Vision

• Frequently viewed objects, such as a VDT or source document, should be at or below the horizontal line of sight
• Display and documents should be equidistant from the eye
• Occasionally shift focus to distant objects
• Have vision checked annually
• Bifocal users should consider single vision or progressive lenses

Glare and VDT Use

• Avoid stark contrasts between adjacent surfaces
• Check for glare with the VDT turned off, noting if your clothing is reflected on the screen
• Eliminate the source of glare or position the VDT to eliminate glare
• Adjust the brightness/ contrast controls on the VDT

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