Choosing the Right Kit: We are here to Help
Office ergonomics can be somewhat of a minefield. Equipment and accessories can be prohibitively expensive so if we are to invest in them we need to establish what we are trying to achieve. More often than not, simple changes to existing arrangements, with one or two inexpensive additions can be extremely effective in the fight against Musculoskeletal disorders
Of course we will be happy to visit your place of work and conduct a thorough DSE assessment, but for now here are some helpful points
Start with what we’ve got
What is the purpose of the area? Is the desk purely for computer use or is it used as an additional writing area. Is there space for storage of documents or work adjuncts. Simple considerations such as these will start us on the right track
The Desk
Generally speaking a “U” shaped desk is preferable to a traditional rectangular design. This will allow a more efficient arrangement of key items such as the keyboard and screen. U shaped desk create a “better ergonomic fit” between the worker and a desk. They allow a dedicated writing space, allow more storage areas and reduce the risk of common movement dysfunctions or bad habits that can lead to aches and pains.
The most important thing to appreciate is that we are all different shapes and sizes. We therefore need a chair that is adjustable, allowing us to find a perfect fit that will help us maintain a good posture.
The Chair
A “good posture” should be interpreted as having the spine in a “stretched S” position rather than a “curled C” position. We all know that maintaining good posture and alignment can be difficult, this is why we need a supportive, adjustable, chair to help us.
Must Haves for a supportive chair
· Starting at the bottom, a 5 pointed base of support provides a solid foundation. Ideally this will be accompanied with casters
· The seat height must be adjustable to allow seating
· Seat depth: Ideally the seat needs to support most of your thigh but should not be in contact with the back of your knee. A few centimetres gap would be sufficient, enough so that you can sit supported by the back rest
· The backrest will need to provide a good lumbar support. A height adjustable backrest is preferable
· A tilt mechanism allowing you to alter the angle of the backrest and seat (ideally independently) will help you find a comfortable position
· Armrests should be supportive and adjustable in height. It is critical that they do not block access to the desk. Some arm rests are entirely removable.
· Seats should feel supportive and robust, the cushion should distribute the your weight evenly
The Screen
The screen must be positioned in front of you, not off to one side. As a general rule the screen should be an arms length away with the top at the screen at the operators eye level
Ideally screens should have a tilt and rotation feature and all should be free of flicker and reflections
The Keyboard
Most keyboards are flat and have the QWERTY layout. There are other options available such as angled or split keyboards – these are slowly gaining popularity.
However, it is important to establish if there is a problem that needs addressing. Newer “ergonomic” split / angled keyboards undoubtedly reduce unfavourable wrist postures however will take an investment of time to get used to and may not be suitable for some keying techniques and typing styles.
Some general tips:
· Try before you buy
· What does the resistance of the keys feel like? Do they spring back?
· Keep the keyboard clean and well maintained
· The positon and support of the keyboard as well as the orientation of the surrounding items (desk, screen, chair, posture) have a massive effect on comfort level – are they set up correctly?
· Voice activated software is a practical, easy to use and readily available option
· Seek advice from a chartered occupational physiotherapist in problematic cases
The Mouse
There are many different options when considering a mouse, unfortunately there is a not a “one size fits all” device. For individuals with special physical needs its is always worth seeking the advice of an occupational physiotherapist.
Some general tips:
· Keyboards are generally more postural efficient than a mouse. Make sure the keyboard is utilised and appropriate shortcuts installed. Voice activation software can be installed
· Ensure that the mouse settings facilitate your work. Pointer speed can be adjusted and fine tuned
· Try before you buy
· Simple designs are often the best
· Analyse what you use the mouse for – is it appropriate for your needs
· Do not over grip the mouse – avoid designs that encourage this
· Avoid units that encourage repetitive or prolonged use of fingers and wrists