Ergonomics is the science of making a space comfortable and healthy for human beings. Specifically, you in the office in this case.
This is just a brief look at what can be done to improve your office experience. It is by no means comprehensive but we’re hoping it will maybe jog your memory or inform you of some fact that’s not always too obvious:
Avoid Heavy Lifting At The Office:
Heavy lifting can actually be good for you in the gym, or even if you have a manual labor job and are concentrating on proper lifting at every moment, but not in an office environment where you are not there for that purpose and are probably distracted most of the time. Lifting your bodyweight or more in the gym is actually safer than lifting something that weighs 15lbs in the office because of your mental state.
Try to minimize lifting by putting everything heavy on a Trolley Hand Truck or something that rolls around easily. This alone could reduce or even eliminate so many injuries at the office.
The Actual Workspace:
Much has been said lately about the dangers of sitting for long periods of time, and while this may be true, there are many hacks you can make to improve your sitting experience.
-Concentrate on the best posture all the time when sitting; be as tall as you can be in that chair!
-Keep the top of your screen just about right at eye level.
-Keep the keyboard perfectly at arm’s length from you.
-Make sure your feet are firmly planted on the ground. Use a footrest if you have to.
-Use a good chair that supports the natural curvature of your spine.
It should also be noted that ANY position your body holds for too long of a period of time is potentially unhealthy and puts strain on the body. Standing all day can be even harder on the body than sitting all day can be. It’s important to just not be too static with the body in general. This includes avoiding repetitive motions.
-When talking on a telephone, try to keep your voice slightly high-pitched and soft. This prevents possible pathologies from developing with your vocal cords.
-Also, have a good hands-free device or speaker/mic on hand for phone calls, depending on your environment. If your office is especially noisy, strongly consider noise-cancelling technology on your hands-free.
-Take frequent 5 minute breaks when working. This actually increases productivity, and is necessary for both physical and mental health.