As every executive knows, when you evaluate adding a new work program into your company, you plan out your budget, what you will need to implement and keep the program going, and then you train your people about the new work program. If you are looking at ways to add an ergonomics program, you might be seeing sticker shock. Items labeled as ergonomic can put a big dent in your budget. And if you decide to buy one ergonomic chair that can cost hundreds if not thousands of dollars, will you have to equip the entire office with ergonomic chairs? The problem then becomes the long-term cost of your employees calling in sick more frequently because of muscle pain that can get progressively worse if left untreated, or a worker’s compensation claim. If you are constantly pushing back your ergonomics program because it is too high an investment, then consider starting with some basic solutions to ergonomic problems that will not be too costly.
With so many jobs at a desk all day, office discomforts have been on the rise. Training employees about how to create a comfortable workstation is of great importance when implementing an ergonomics program. Consider seating position, amount of office movement, and design of the office furniture when combating muscle pains. Some solutions can be as simple as rearranging a work space, moving the work area higher or lower or closer, placing tools within easy reach, and keeping the working space directly in front of your body. Avoid excessive reach by placing most frequently used items within an easy reach location. Position furniture and work equipment to promote healthy posture. Sitting upright, at eye level to your monitor and at least 2 feet from your computer screen are a few of the things you can do to maintain a healthy work environment. And if you are looking at your computer on a regular basis, every once in while look away at something else off to the distance to ease the stress in your eyes. Keep your knees bent without touching the seat pan and feet positioned flat on the floor. Avoid bending of the wrists.
The more repetitive your job tasks, the more you are at risk. Rotate tasks often. And if you are in the office all day, there are a number of short exercises you can do to reduce back, shoulder, neck and other muscular pains. Apply the 50-10 rule. For every 50 minutes you sit working at your desk, take a 10 minute break. If you already are affected by muscle pain, then you may want to take breaks more often. During your break, walk around, stretch out your muscles, mingle with co-workers, get a drink, or do something, as long as you are not sitting!
To further ease your muscle strains and stress, consider doing exercises at your desk. The Canadian Centre for Occupational Health and Safety has some easy exercises on their website with pictures at http://www.ccohs.ca/oshanswers/ergonomics/office/stretching.html. Mayoclinic.com also offers slide shows for stretching at http://www.mayoclinic.com/health/stretching/WL00030.
