When it comes to a healthy workplace, one of the most popular things we are asked for is ergonomic assessment. Not really surprising, as it has been estimated that 70 to 90 per cent of people suffer from lower back pain at some point in their lives.* Back, neck and shoulder pain is one of the most common work-related injuries and is often caused by ordinary work activities such as not sitting comfortably in an office chair.
All too often we can jump from one task to the next without taking a mental or physical break. We sit for too long at our desks, shoulders up around our ears, becoming more and more tense, as the day goes on. This affects our cognitive capabilities leaving us often feeling exhausted at the end of the day.
For smaller businesses, onsite ergonomic assessments may be out of reach for a variety of reasons, so we’ve put together a simple checklist to ensure you’re working in a way that supports your energy flow and vitality throughout the day. By making your workday kinder to your body, you can think better and work more efficiently.
Check these basic office ergonomics for your own workstation and for your colleagues, too.
Make sure you have a decent quality chair that supports your lower back and that is set to the right height so that you can work comfortably without slouching. Avoid hunching to get closer to your screen or overstretching to reach the mouse.
Screens should not reflect the glare of a window, forcing you to squint and be at eye level allowing you to sit back comfortably and look into the middle of the screen without needing to change your posture. Boxes or books under the laptop or screen are a good idea to alter the height.
You may need a footrest to elevate your knees, as feet need to be firmly on the ground or a surface. This will ensure your arms are at the right level, which is essential to protect you from RSI and avoids bad circulation.
Movement is something that we can forget so easily, especially in a smaller business where you can find yourself sitting for much longer periods of time. Larger companies tend to involve getting up and down more, to go to meetings, find a co-worker or catch up with a client. For the small-business owner, movement needs to become more conscious.
A good idea is to set an alarm on your phone to get up and move every hour. Make a cup of tea, do some lunges or calf stretches, a yoga pose or lower back curls – whatever you enjoy.
Move as much as possible! Organise standing or walking meetings with colleagues, choose the stairs and walk during your phone conversations. By consistently moving throughout the day your body and mind are given key moments to rebalance. It might sound disruptive, but actually, it’s conducive to creativity and maintaining energy.
These basic principles will make a big difference at the end of the day. If you don’t believe me, give it a try and see for yourself…
Our bodies were not designed to be static or to sit for long, they’re designed to be supple and strong, so treat yours respectfully and you will be rewarded with more vitality and hopefully, better business results too!
* Australian Institute of Health and Welfare: http://aihw.gov.au/
Neroli Jones, CEO, Paradigm Switch
