Workspace Ergonomics

Some tips for a workspace that is better for your health

Equipment that fits you:
Part of proper ergonomics is getting equipment that fits you. Most office equipment is designed for the "average" sized person to fit the biggest demographic of consumers. If you are outside of the average, you may need to shop around when selecting equipment like desks, chairs, mice.
If your desk or chair doesn't suit you, you may need to adjust or replace it to fit you better. (If needed, staff can contact the Inventory & Purchasing Coordinator in Operations and Resilience to see if there is a more appropriate chair available.)
Ergonomic keyboards and mice can help reduce the risk of musculoskeletal injuries (MSI).
Proper lighting, temperature and sound conditions are important as well.

Smart Setups:
Typical recommendations for a good setup include:

• The monitor should be about an arm's length away. The top of monitor should be at eye level or just below, or if you have progressives or bifocals, lower for easier viewing.
• If you have multiple monitors, and use one significantly more than the other, center your keyboard on that one - if you use them both fairly equally, have them as close together as possible and center your keyboard in the middle.
• Keyboard and mouse at a height that allows your hands to be at or just below the level of your elbows.
• Wrist rests are designed to be for just that - a rest, and not constant support.

Your Daily Responsibility:

• Your parents were right, "Sit up straight!" Good posture (back straight, shoulders back, etc) is important in maintaining a healthy work environment. Also, have your feet flat on the floor (or footrest) and elbows close to your sides.
• Proper breaks are important – recommendations are to get up every 30-40 minutes to reset the supporting muscles and improve circulation – that's also a good time to rest your eyes by focusing on something much further away than your monitor for a while.

More information is available at:

• https://www.worksafebc.com/en/resources/health-safety/books-guides/how-to-make-your-computer-workstation-fit-you?lang=en
• https://www.healthlinkbc.ca/health-topics/tr5915
• https://www2.gov.bc.ca/assets/gov/careers/all-employees/health-well-being-and-safety/safety/prevention_guidelines_strain_injuries_office_environment.pdf