Ergonomics: Office Workers

Many of us spent much of our time sitting in front of computers, at work and at home. If posture is poor, or we remain in the same position for too long, overuse of muscles and abuse of joints can lead to pain and injury.

Risk Factors

Static Muscle Work

• Muscles are designed to move joints, not hold positions against gravity for long periods.
• Static muscle work reduces blood flow and increases build-up of waste products, affecting muscles and nerves

Sustained poor posture

• Long periods in poor positions increases the risk of joint dysfunction and nerve root compression

Workstation Setup

• Chair back upright
• Sitting to the back of seat
• Firm lumbar support
• Arms hanging vertically
• Elbows at 90°, in line with home row of keyboard
• Wrists level
• Head not bent
• Knees level with, or lower than hips
• Feet supported
• Top of monitor level with eyes
• All regularly used items (phone, calculator etc) within easy reach

Prevention Strategies

• Avoid cradling phone between neck and shoulder
• Sit correctly in properly adjusted chair
• Keep close to desk when typing
• Take regular breaks: get up and stretch

What can Essential Physio do?

• Individual workstation assessment
• Mainly for people with pre-existing problems
• At your desk assessment
• Recommendations as to changes

• Display Screen Equipment (DSE) training
• For a group of office workers
• Includes individual assessment where issues are identified
• Fulfils company’s legal obligations under Health & Safety Regulations

• Treat workers who are suffering from musculoskeletal problems which may lead to time off work or reduced efficiency