Office ergonomics: Your how-to guideA comfortable work space can help you feel your best. Give your sitting work area a makeover with this visual guide to office ergonomics.By Mayo Clinic Staff If you sit behind a desk for hours at a time, you're not doomed to a career of neck and back pain or sore wrists and fingers. Proper office ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can help you and your joints stay comfortable at work. Ready to give your work space a makeover? Get started making your sitting workstation comfortable with this visual guide to sitting workstation ergonomics. Choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed. Keep key objects — such as your telephone, stapler or printed materials — close to your body to minimize reaching.
Stand up to reach anything that can't be comfortably reached while sitting. Place your mouse within easy reach and on the same surface as your keyboard. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. Use keyboard shortcuts to reduce extended mouse use. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it. Alternate the hand you use to operate the mouse by moving the mouse to the other side of your keyboard. If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck. If your chair is too high for you to rest your feet flat on the floor — or the height of your desk requires you to raise the height of your chair — use a footrest. If a footrest is not available, try using a small stool or a stack of sturdy books instead.
Under the desk, make sure there's clearance for your knees, thighs and feet. If the desk is too low and can't be adjusted, place sturdy boards or blocks under the desk legs. If the desk is too high and can't be adjusted, raise your chair. Use a footrest to support your feet as needed. If your desk has a hard edge, pad the edge or use a wrist rest. Don't store items under your desk. Place the monitor directly in front of you, about an arm's length away. The top of the screen should be at or slightly below eye level. The monitor should be directly behind your keyboard. If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing. Place your monitor so that the brightest light source is to the side. Workstations components — Monitors. Occupational Safety and Health Administration. Accessed March 17, 2016. Workstations components — Pointer/mouse. Workstations components — Telephones. Workstations components — Desks. Workstations components — Chairs.
ANSI/HFES 100-2007: Human Factors Engineering of Computer Workstations. Santa Monica, Calif.: Human Factors and Ergonomics Society; Everyone knows that sitting for hours in the office is bad for the back, but we rarely do anything about it. Backcare Awareness Week, which runs from 6 to 12 October, is a good time to change your usual office chair for one that offers better ergonomic support. But there are a lot to choose from, so to help you out, here’s our pick. 1. Humanscale Freedom Office Chair, £999, John Lewis With a backrest that automatically adapts to your body shape and headrest that moves according to how far you recline, the Humanscale Freedom Office Chair offers the latest in ergonomic technology. Plus, the snug cushions mould to the shape of your body. At nearly a thousand pounds, it’s a lot to cough up for a chair, but worthwhile if you want one of the best on the market. 2. Herman Miller Aeron Office Chair, £925, John Lewis If you are a design buff, this is the one for you.
The Museum of Modern Art in New York has an Aeron in its permanent collection, so its design credentials are well established. But this chair is not just pretty to look at – its cushions are made from Pellicle, a high tech material which avoids heat build-ups, helping prevent muscular discomfort. 3. Comfort Operator Chair, £49, Office Furniture Online It’s not a thing of beauty, but the Comfort Operator Chair is good value for its specification. The three levers allow you to vary the height of the chair and tilt the back rest and seat. Also, the curved foam provides good ergonomic support. This is the reliable Volkswagen – rather than the flashy Ferrari – of the office chair world. Available with or without arms. 4. HÅG Capisco Saddle Chair, £291, Wellworking If you find yourself fidgeting in your usual seat, try the Saddle Chair. The unique design, modelled on a horse rider’s saddle, allows you to sit equally comfortably whether facing forward or turned to the side.
Free movement does not have to cost the planet though – this product is made from recycled car bumpers. 5. Classic Balance Ball Chair, £80, amazon You are sure to be greeted with a few raised eyebrows when you bring this into the office, but bemusement could soon turn into envy. Not only is the Classic Balance Ball Chair comfortable, but the act of balancing on it also gives you a powerful core-strengthening workout. 6. Herman Miller Sayl Office Chair, £383, Wellworking Effective spine and neck support needn’t result in a sweaty back. Inspired by the design principles of suspension bridges and modelled on a ship’s sail, the webbed chair back allows good air circulation, keeping you cool. Comes in four colours. 7. Markus Swivel Chair, £130, Ikea This is one of the cheapest executive style office chairs on the market. Offering easy height adjustment and a lockable tilt function – plus a headrest for good neck support – you get all the basics for a reasonable price.
Also, this product comes with a 10 year guarantee, so it won’t risk your hard earned cash. 8. Back App Ergonomic Stool, £556, Back2 When you sit on the Back App your feet are placed on the footboard rather than the floor. This allows the chair to rotate around as you move, allowing a greater freedom of movement than that offered by conventional office chairs. At first this can make your lower back feel tired, but after a week or so this should go away. For wacky style with green credentials, go for the HÅG Capisco Saddle Chair. If you are on more of a budget, the Comfort Operator or the Markus Swivel Chairs are your best bet. Office chair technophiles with money to spend should consider the Humanscale Freedom. But for sheer workmanship and iconic design, the Aeron is my top pick. IndyBest product reviews are unbiased, independent advice you can trust. On some occasions, we earn revenue if you click the links and buy the products, but we never allow this to bias our coverage.