Ergonomics” is the science of designing the workstation to fit within the capabilities and also limitations of the worker. It can also be defined as the study of people’s efficiency in their working environment

The goal of office ergonomics is to design your office work station so that it fits you and allows for a comfortable working environment for maximum productivity and efficiency.

However an ergonomically correct office work station will help you avoid fatigue and discomfort. Below are a few simple guidelines can help you significantly improve your office work station.

Guideline That Can Help You Improve Your Office Work Station

1)  Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be crying by the end of the day.

2)  Watch your head position, and try to keep the weight of your head directly above its base of support (neck). Don’t “crane” your head and neck forward.

3)  Don’t be a slouch! Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar (back) support of your chair and avoid sitting in a way that places body weight more on one side than on the other. However move your chair as close to your work as possible to avoid leaning and reaching. And also make sure to “scoot” your chair in every time you sit down.

4)  The monitor should be placed directly in front of you, with the top no higher than eye level. The keyboard should be directly in front of the monitor so you don’t have to frequently turn your head and neck.

5)  Talking on the phone with the phone receiver jammed between the neck and ear is really bad practice.

6)  The keyboard and the mouse should be close enough to prevent excessive reaching which strains the shoulders and arms.

7)  Avoid eye strain by making sure that your monitor is not too close, it should be at least an arm’s length away( at least 18 inches).

8)  Take steps to control screen glare, and make sure that the monitor is not placed in front of a window or a bright background.

9)  You can rest your eyes periodically for several seconds by looking at objects at a distance to give your eyes a break.

10) The feet should not be dangling when you are seated. If your feet do not comfortably reach the floor or there is pressure on the back of your legs, use a footrest or lower the keyboard and chair.


Avoid fatigue at the office by taking good care of your musculoskeletal system. However Drink plenty of water, get plenty of exercise, take stretch breaks and avoid prolonged periods of sitting.


Written By:
Grace Wairimu

Have you heard about office ergonomics?

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