PERFECT PERFECT

YOUR YOUR
POSTURE POSTURE
WORKSTATION ERGONOMICS Musculoskeletal pain is often caused by:
What do ergonomists do? • Poor posture
Ergonomists evaluate tasks, jobs, products and work environments. • Extended periods of inactivity
They contribute to their design to achieve a workplace compatible • Repeated use of a particular muscle or group of muscles
with the needs, abilities and limitations of people. • Straining muscles beyond normal use
A well-designed workstation should be configurable so that the • Time spent at the DSE
tallest person can fit and the shortest person can reach!
Much of this can be reduced by correct workstation set-up,
Display Screen Equipment (DSE) increasing physical activity during the work day and taking
adequate and active breaks.
DSE refers to any devices with display screens or visual display units.
DSE related health problems are common and include:
Remember - your best posture is your next
posture or neutral posture
• Fatigue
• Eye strain Neutral upright sitting posture
• Upper limb disorders
• Back pain The user's torso and neck are approximately vertical and in-line, the
thighs are approximately horizontal, and the lower legs are vertical.

DSE: Getting comfortable

• Forearms – approximately horizontal, elbows at 90 degrees
• Wrists – resting on desk
• Eyes – at same height as top of screen
• Desk layout – allow space for documents/equipment
• Desk position – avoid glare from windows/lights
• Desk height – at waist/navel level with space for legs
Figure 2. • Chair height – tucked under desk, avoid excess pressure on legs
Figure 1. The user's torso and neck are approximately • Use footrest if needed
Upright sitting vertical and in-line, the thighs are
posture approximately horizontal, and the lower
legs are vertical

Correct sitting position Workstation set-up

• Feet flat, use foot Eye to Frequently used items should be visible and directly in front of you
rest if required Screen or within a 45 degrees radius. They should be positioned within
• Knees bent 70-110 arm’s reach and between shoulder and waist.
degrees
• Thighs resting on Keyboards – 10-20 cm from edge of desk with space in front for
seat of chair wrists to rest. Wrists should be kept flat while typing.
Elbow to
• Face work – do
Keyboard Mouse – position within easy reach with straight wrist. Support
not twist
& Mouse forearm on desk
• Upper back
relaxed and Knee to
resting on chair Monitor - top should be at eye level, 50-80 cm from eyes . Reduce
Chair Seat
• Relaxed shoulders reflection from lights or windows.
• Elbows at 90 degrees
with forearms Laptops – preferable to use a docking station and separate
resting on desk keyboard and mouse. Select a firm surface to work on and ensure
forearms are supported in correct position.

REMEMBER – YOUR BEST POSTURE IS YOUR Stretches and Exercises

NEXT POSTURE OR NEUTRAL POSTURE

Eyes Workstation exercises

No matter how well a workstation is set up, problems may arise if
Annual eye test is a good practice. attention is not paid to the way work is done.
Remember to rest your eyes frequently.
Every 20 minutes, look at something 20 feet away for 20 seconds. Working on a computer for long periods often involves few
changes in body position. This can lead to upper limb, neck,
Get moving shoulder and back pain and strain.

Promote standing and walking more often during working hours. Your eyes can also get tired with prolonged display screen work.
Move your printer away from your desk to encourage yourself to How to minimize this risk?
get up and change posture more often.

During breaks perform workstation stretches.

Hands
• Avoid extended periods of workstation tasks by taking short • Clench your fists
breaks – 5 minutes every hour slowly
• If possible, stand up and walk for this time • Hold for a few
• Do some stretches during breaks seconds
• Vary your work tasks • Slowly open your
• Set up your workstation so that you have to move frequently hand and spread
• Your eyes also need rest from display screen work – every 20 your fingers
minutes look away at 20 feet for 20 seconds. • Hold for a few
seconds and repeat
 Wrists
• Raise your arms out in front of your palms downward and
fingers flat
• Slowly extend wrist and fingers so they are pointing upwards
• Hold for a few seconds
• Slowly lower wrist and finger so they are pointing downwards
• Hold for a few seconds and repeat

Shoulder shrugs
• Raise shoulders towards your ears until you feel slight tension
in your neck and shoulders
• Hold for 3 seconds and relax
• Repeat 3 times

Shoulder rolls Shoulder pinch

• Slowly roll shoulders • Pinch shoulder blades together
backwards in a • Hold for 3 seconds
circular motion • Repeat 3 times
• Repeat five times
• Roll shoulders
forwards in a Neck
similar fashion
• Slowly tilt head to side and hold for
5 seconds
• Alternate on other side and repeat
5 times
• Slowly turn head to side and hold for
5 seconds
• Alternate on other side and repeat
5 times

Spine/back (wake up stretch)

• Interlace fingers, with palms facing up, stretch
Chin arms towards ceiling
• Feel the stretch in your spine
• Keeping eyes level, • Hold for 3 seconds and relax
gently pull chin in, • Repeat 5 times
lengthening the back of neck
• Hold for 3 seconds and
repeat 5 times
Back stretch (sitting)
• Clasp hands and stretch palms towards
ceiling
• Allow chair backrest to support you as you
gently stretch backwards
• Hold for 3 seconds and relax
• Repeat 5 times

Back side stretch

(sitting)
• Interlace fingers and stretch arms
With practice, you will get used to these
towards ceiling with elbows simple exercises and will feel the benefit.
straight
• Stretch arms as far back as you can REMEMBER – YOUR BEST POSTURE
• Lean slowly to the left and then to
the right IS YOUR NEXT POSTURE OR
NEUTRAL POSTURE