Working

Ergonomically

Lujain faisal Razan mulla Waad adel

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bafgeeh
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Practical tips
for improved
health and
safety at
work
 Safe and healthy work
environment is a
01 productive work
environment.

Poor ergonomic practices

can lead to lower
productivity and in extreme
02 cases physical injury, which
is obviously bad for business
 Employees must be
able to sit or stand in
a body-neutral
position with a
comfortable posture
that does not require
stressful corners or
excessive reach to
complete tasks.
13
Office staff should
sit with their hands,
wrists, and
forearms straight,
folded, and parallel
to the floor. The
head should be
facing forward
without turning left
or right, generally
in line with the
torso.
 12

POSTURE
The main thing to remember
is not to slouch, sit straight
with the back at a 90-degree
angle with the legs. Leaning
back instead of the screen is
very important to help avoid
slouching. Slouching and
leaning forward on the chair
contribute to back and neck
strain.
 DO NOT
Cross your legs. The body is thus
forced into a completely unnatural
position. Above all, the lumbar area
and neck are heavily stressed.
01

DESK
CHAIR
CHAIR
POSITION
AND DESIGN
The optimum office chair seat
height is between 16 and 20
inches. However, what's right
for you is still dependent upon
your height and the height of
your desk.
CHAIR The chair height should be adjustable. your feet
should be flat on the floor and your knees should
HEIGHT be at a 90-degree angle.

BACK The backrest should provide adequate lumbar

support. The backrest should be upright with a
REST slight backwards lean of about 5 to 10 degrees.

DEPTH The depth of your seat should be about 17 to 24

OF inches. When your back is against the chair's

backrest

SEAT
DESK HEIGHT
-The height of your desk should
be between 25 and 30 inches,
with the optimum height of 28.5
inches, plus or minus 1 inch.
However, these are soft
guidelines that will vary with your
height.

-sufficient space under the desk

to comfortably stretch legs.

-
 ARM REST
Adjust the armrests so that
your elbows rest lightly on
the armrests parallel to the
floor without having to
raise the shoulders.
Adjusted at a 90°
angle or greater when
sitting at the desk
with both hands on
the keyboard.
 Feet
Feet should be flat on the ground, or on a foot
stool, with thighs parallel to the floor. This not
only helps with back support, but stability as well.
 foot stool is very helpful when the feet don't quite
reach the ground. It also helps lift the thighs
slightly for better circulation
Allowing about 3 inches
between the back of the
knees and the front edge
of the chair seat is ideal to
help maintain proper
circulation in the legs.
LAPTOP
Laptops are not made for
permanent work at the desk.
The screen is too low and
cannot be adjusted to the
correct angle.
 The Result:
instead of leaning against the
chair seat, you have to lean
01 forward

The upper back and neck

02 become tense

The lumbar area is stressed due

03 to incorrect sitting.

the elbow, forearm and the

tendons of the hand tend to rest
on the sharp edges of the table
04 and laptop.
special stand
special stand puts the laptop
in a better position.
Nevertheless, the posture is
not yet optimal, because the
hands are not in a resting
position and the monitor is
too low . This should not be
done on a permanent basis.
 MOUSE
Grab the mouse: Hold
the mouse with your
whole hand and try to
maintain a straight line.

Simply try imagining the

mouse as a “natural
extension” of your hand.
DO NOT
bend your hands under
any circumstances.
KEYBOARD
should be placed slightly
below the elbow.This allow
the wrists to remain straight
while typing.
 Keeping elbows
close to the body
can help with typing
speed since it puts
the arms in the most
efficient position for
reaching the
keyboard.
DOCUMENTS
 place documents between
the keyboard and the
monitor and not between
01 the table edge and the
keyboard

Use an in-line document holder

that sits between the keyboard
and screen and is aligned with
your body midline so that all
you have to do is look down to
02 see the documents and raise
your eyes to see the screen.

Use a screen-mounted
document holder and
position this to the same
03 side of your screen as your
dominant eye.
ORGANIZING
THE DESK
TOP
PRIMARY
ZONE
*Place items used frequently
or for long periods in a
semicircle in the primary
work zone, no further away
than the distance between
the elbow and knuckles
when seated and upper arm
is close to the body.
SECONDARY BEYOND THE
ZONE SECONDARY
ZONE
* Place items used *Place materials and
occasionally or for equipment used very
short periods in the seldom in the area
secondary work zone, beyond the secondary
up to one arm length zone.
away when in a
seated position.
 Lighting
Direct Lighting: Indirect Lighting:
• Lights the work surface. • Lights the work area.
• Needs to be proper • Needs a soft light to
intensity. reduce reflection.
• Must not create harsh shadows.
• Shouldn't promote glare.
WORKSPACE
EXERCISES
 • Take regular breaks for
simple, brief exercises (shoulder
BREAKS shrugs, leg extensions,
overhead stretches, finger
spreads).

• Stand up every 45 minutes to

STAND UP give your muscles a good
stretch.

• Every 20 minutes, refocus

your eyes away from the
REFOCUS computer screen to an outside
window or other object at least
25 feet away.
With arms extended in front of
you, first clench both fists (hold
for 5 seconds). Then spread
fingers as far as you can (hold
for 5 seconds). Repeat 5 times.

Cup your hands gently over

your closed eyes (hold for 1
minute).
With your right arm extended to your side, place your left
hand on the top of your head and gently press your left
ear towards your left shoulder (hold for 5 seconds).
Repeat with the other side of your body.
My references
https://www.verywellhealth.com/home-
office-set-up-tips-4801196

https://www.cap.mil/Documents/CAP_
Ergo_Guide.pdf

https://www.ekas-box.ch/en/pdf/FCOS-
Box_PracticalTips.pdf

https://www.worksafe.qld.gov.au/_
_data/assets/pdf_file/0013/19102/g
uide-ergo-comp-workstations.pdf