FREEDOM FROM MUSCULOSKELETAL DISORDERS IN OFFICE

Ergonomics means finding ways to work easier by still being just as productive as earlier and for a longer time. Work-related Musculoskeletal Disorders (WMSDs) such as strains, sprains, carpal tunnel, and back injuries need not be caused only due to the physically demanding nature of the work. Even someone who has been working in the office building for years can fall victim to a musculoskeletal disorder. And that is why people working in offices are not safe from threat of MSDs. I don't know how many of you will be in agreement with the approach I put forward to improve the ergonomics in our work desks. What I intent to suggest is a practical method to improve your well-being without expecting the company alone to be responsible for an ergonomic workplace in your office.

Ergonomics might not have been considered while designing workstations for offices. Given the high rents corporate tenants are forced to pay for their office spaces at prime locations, the onus is on fitting the maximum number of employees in the available space. If the office owner doesn't spend on you, better you spend and help yourself. You can always spend on things like footrest, cushions, mouse pads, anti-glare screens etc keeping in mind that it is for providing you comfort 8 hours a day - 5 hours a week. Encourage your colleagues by gifting them items that can make their life easier at their work desks.

Maybe you don't have any control over the type of furniture or the computer screen you get to work with in office. Keeping the same in mind all efforts have been taken to keep this article simple and helpful in suggesting practical ways for one to maintain better ergonomics at workplace.

1. Ensure that your furniture is in tact. In case your furniture is not in proper shape, it will create unnecessary movements that may strain your muscles. Try to lock the wheels of the rolling chair while at work. Inform the admin and repair / replace the handicapped furniture you use. I hope no office administration will wish to see you seated on a chair with one broken roller or a missing armrest. Speak up for yourself.

2. In case you use a computer mouse, ask for a mouse pad with cushion (near the wrist). It will help you stop yourself from keeping your hands in awkward angles and increasing the risk of carpel tunnel syndrome. If your office doesn't provide you one, buy one and keep for yourself. You won't regret.

3. If the office lighting is insufficient or creates excess glare from the sides, inform the concerned and get it replaced. In case of glares, provide screens. Your eyes - your priority.

4. If you are given options to chose between a laptop or a PC (Many companies these days do) – opt for a PC. PCs are more ergonomic and convenient for use given the fact that we sit in front of them for the most of our 40 hour work weeks. Larger screens, adjustable screen distances, ability to position the mouse and keyboard where you find more comfort etc are the added ergonomic advantages of PCs over laptops. If you are forced to use a laptop, try an external mouse and keyboard attached to it.

5. If your job requires continuous seating, make sure that the chair is adjusted such that your feet can be kept firmly on the footrest / floor. Handles should be adjusted in such a way as to ensure that your upper and lower arms make a near right angle slightly above 90 degree. Place the monitor in such a way that you can clearly read the screen without straining your head, neck or trunk by bending forward or backward. The keyboard must be placed in the same level as your elbows so that you can avoid inappropriate angles at your elbows and wrists.

6. I don’t recommend any fixed viewing angle or viewing distance or screen angle. One angle or one distance may not fit for all. Try out different viewing distances and angles to find the one that suits you the most and follow it.

7. There will be a lot of objects on your office table. When you arrange your table, keep two things in mind - 

a.  How frequently would you need to reach out and use the object. The best place for the most frequently used objects is - within arm's reach. Frequently used objects like your landline and notepad should be kept at comfortable distances from where you will be able to access them without being forced to adopt weird postures.

b. If the object on your work table is used in combination with another object on the table, make sure that you position them in such a way that you will be able to use both by still maintaining a decent body posture. eg. a landline along with a notepad or a landline along with your PC. Avoid awkward and uncomfortable postures like holding your telephone between your face and shoulders – one hand on keyboard, the other on mouse - if you find yourself in such cases, try using a headphone connected to your landline instead.

I can’t end an article on office ergonomics without reminding you to get up and move! Your body is designed for movement. There is no magical, perfect posture that will keep your body safe in the office. Even the best posture will create stress and strains in some portions of the body - relieve them. Invest in your health and well-being by taking stretch breaks. Small stretching exercises before start of work and at regular intervals is advisable. Stress whether physical or mental has to be relieved.