Office Ergonomics

Health and Safety Risks in the Office Environment

Video

Botala Boloso, Jorge

Safety Topic
25 Feb. 2015

Marathon Equatorial Guinea Production Limited

Who Ever Said that Back Injuries Solely Result from
Improper Lifting Technics?

The human body was not designed to sit for extended

periods of time or work in awkward positions!
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 Ergonomics Overlooked, Why?
 Back and lower body must be well
supported and cushioned while sitting

 Awkward postures while sitting at a

desk may place strain on wrist, neck,
and spine

 Good posture - required to ensure

neck and spine don’t carry more
weight than necessary

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Setting your Workstation - Chairs
 Back rest – easily adjustable in height and
angled to provide lumbar support?
 Height of chair – adjustable?
 Seat (pan) depth and width - appropriate
for user? 5 deg. tilt recommended.
 Armrest – adjustable? to elbow height
 Five star castor base for stability? and
 “Breathable” fabric?
 Feel pressure near the back of your seat?
Raise the chair
 Feel pressure near the front of your seat?
Lower the chair

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Setting Your Workstation – Work Surface/Desk

Desk height – appropriate?

Top of desk – at elbow

height?

Storage spot – adequate 4

frequently, occasionally, vs.
infrequently used items?

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 Setting Your Workstation – Keyboard/Mouse

Keyboard – placed at 6 – 7 cm
2.4 – 2.8” from edge of desk?

Keyboard – lied flat or

negatively inclined?

Mouse – at the same level as

keyboard and within easy
reach?

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Setting Your Workstation – Computers/Laptops

Is top of monitor below

eye level?

Poor or too much lighting?

Use of screen filter, anti-

glare, required?

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Tips for Ideal Office Ergonomics
 Sit with knees at 90-110 deg. angle

 Elbows and hips at 90 deg. Angle

 Back resting against back of chair

with lumbar roll supporting spine

 Follow the 50-10 rule

 Noise due to vents, phones, and co-

workers talking should be minimized

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Tips for Ideal Office Ergonomics
1. Chair adjusted to suit user, sit back
2. Top of monitor 2-3" (5-8 cm) above eyes
3. No glare on screen, should tilt and pivot
4. Sit at arms length
5. Feet flat on floor or footrest
6. Use a document holder
7. Wrists flat and straight (in neutral position)
8. Arms and elbows close to body
9. Center monitor and keyboard in front of you
10. Use a negative tilt keyboard tray
11. Use a stable work surface
12. Take frequent micro-breaks

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Summary
 Practicing good office ergonomics can help to reduce postural
discomfort and musculoskeletal injury. For comfortable working
posture:

 Take more frequent breaks when working at a desk.

 Adjust your chair

 Adjust your monitor

 Organize your desk

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