Ergonomics Fix

Ergonomic tips and products to live better.

Office Ergonomics: The Complete Guide to Proper Posture (Infographic)

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You know we love a good infographic here at Ergonomics Fix and today’s shows everything you need to know about posture when thinking about office ergonomics.

office-ergonomics-the-complete-guide-to-proper-posture

Ergonomics: The Complete Guide To Proper Posture

Monitor Placement

Single monitor:

  • Centered horizontally
  • Arm’s length away
  • Tilted slightly up

Two monitors:

  • Place them at an angle in front of you with edges touching
  • If you use one more than 80% of the time place that in front and the other to the side

Monitor settings:

  • Brightness – match the room brightness
  • Refresh rate – at least 70 Hz
  • Resolution – 800×6000
  • Dot Pitch – .28mm

Keyboard Placement:

Sitting:

  • Eyes – level with top of the monitor screen
  • Ears – Directly above shoulders
  • Arms – Close to the side of the body
  • Forearms – Parallel to the floor
  • Wrists – Straight or below elbow level
  • Keyboard Height – 1 to 2 inches above your thighs (More: What is the ideal height of a keyboard?)
  • Back – Tilted slightly back in seat
  • Thighs – Parallel with floor
  • Knees – Few inches of space between your seat and the back of your knees
  • Feet – Flat on the floor (use footrest if they don’t reach)

Standing:

  • Eyes: Level with top of the monitor screen
  • Head/Neck/Torso/Legs – In line
  • Arms – Close to the body
  • Forearms – Parallel to the floor
  • Keyboard and mouse – On the same level
  • Shoes – Get shoes with proper support
  • Footrest – Use to shift weight from foot to foot
  • Feet – Flat on standing mat (More: 9 Best Anti-Fatigue Mats for Standing)

The Importance of Ergonomics

  • Looking down at your phone increases the force to your spine 50 lbs.
  • Metabolism slows down 90% after 30 minutes of sitting.
  • Get up and move frequently – too much sitting can lead to heart failure later in life.

Research shows how bad sitting is for your body and your long term health. While you may be healthy now, your bad habits can catch up to you and cause problems later in life. This is especially true from sitting down too much during the day, since sitting can kill you.

Keep your help up and help yourself live a longer and happier life by following these office ergonomic guidelines.

Infographic provided by GetVoip


10 Ergonomics Tips for National Safety Month

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June is National Safety Month, so Amica Insurance is sharing some ergonomics tips to help improve safety around the home.

standing-desk-varidesk-proAccording to the American Chiropractic Association, approximately 80 percent of Americans will experience back problems at some point. Additionally, Americans spend around $50 billion every year to combat back pain. That’s why Amica is sharing tips from the National Safety Council to help with lifting and setting up a home office.

Lifting improperly can lead to strains, dislocations and muscle tears, so remember to:

  • Stretch before any type of lifting to warm up the body.
  • Straighten the back and bend at the knees, making sure to never twist or bend the back.
  • Lift only while on solid ground, and keep feet shoulder-width apart.
  • Keep the box or object close to the body.
  • Lift with the legs, not the back.

Setting up a home office has become a viable option for those companies looking to develop a better work-life balance for their employees. If setting up a home office, remember to:

  • Adjust the chair to provide the proper lumbar and arm support.
  • Make sure feet are flat on the ground or resting comfortably on a footrest.
  • Be sure the viewing distance from eyes to monitor is at least 18 inches.
  • Keep the lighting at a level that doesn’t force you to strain your eyes but isn’t too bright, either.
  • Have the proper accessories for the job, like a document holder or phone headset.

Amica Mutual Insurance Co., the nation’s oldest mutual insurer of automobiles, was founded in 1907. The company, based in Lincoln, Rhode Island, is a national writer of auto, home, marine and umbrella insurance. Life coverage is available through Amica Life Insurance Company, a wholly owned subsidiary. Amica employs more than 3,400 people in 44 offices across the country.

Thank you to Amica for sharing those great ergonomic tips!

Browse more useful ergonomic tips:


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