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Everyday Ergonomics [Infographic]

Sept. 26, 2013
In 1700, Ramazzini, a Paduan professor of medicine, outlined the importance of neutral posture and the “work zone” in maintaining muskuloskelatal health. We’ve known about ergonomics for hundreds of years. It’s up to you to make changes to ensure proper ergonomics.

Ergonomics is the science of efficient work. This infographic from Best Choice Reviews promotes health and focus at home, on the road and in the office.

The average commute is 25.5 minutes, or 51 minutes a day. And 8.1 percent of Americans commute for an hour or more both ways. That’s a long time to mistreat your back and neck.

Taking a train or bus? 
Essentials include loose clothes
 and comfortable shoes
, keeping your feet flat
 and using the railing to balance.

Driving a car? Keep the base of your spine touching the back of the seat.
 Use a rolled towel or some form of support to fill the gap between the mid-ribcage area and seat. Remember, don’t slump
 and lift your back up. 
Adjust the headrest and tilt your head back onto it
 It takes time to adjust to sitting correctly; with practice it will feel comfortable.

Back pain is the second most common reason for missed work. Don’t ruin your day before it starts.

Workplace health is a marathon, not a sprint, but that doesn’t mean that you aren’t an “industrial athlete.” With a little coaching, you can win the medal for good office ergonomics.

Having your computer monitor 15 degrees above your eye level horizon is easiest on eyes and neck.
 Tilt the monitor back slightly and keep your feet flat on floor.
 Your forearms and hands should be in straight line.
Your lower back should be supported, and the monitor should be one arms’ length away. It should be comfortable for you to look at the center of the screen for long periods of time. Lighting should only be as bright as the room’s lighting, and avoid sun glare.

Get up and walk/stretch at least once an hour.
 Get in the habit of moving around during the work day: Talk to colleagues in person instead of sending intra-office emails, take the stairs, hold “walking meetings”
 and walk to a farther bathroom or drinking fountain.

The average worker spends 5 hours and 41 minutes sitting at work. Almost 60 percent of work-related injuries can be avoided with proper ergonomics. Why risk it?

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