Ergonomic Tips to Protect MSK Health and Prevent Strain in Hybrid Working
With the rise of hybrid working, and employees splitting their time between home and the office, it's crucial to prioritise ergonomic practices to protect musculoskeletal (MSK) health. Poor ergonomics can lead to discomfort, pain, and long-term health issues. Supported by the HSE guidelines, here are some essential tips to help you maintain a healthy and productive work environment.
With the rise of hybrid working, and employees splitting their time between home and the office, it's crucial to prioritise ergonomic practices to protect musculoskeletal (MSK) health. Poor ergonomics can lead to discomfort, pain, and long-term health issues. Supported by the HSE guidelines, here are some essential tips to help you maintain a healthy and productive work environment.
1. Desk Setup
Ensure you have a desk of suitable height with enough space for your equipment. Make sure all equipment is reachable and free from glare and reflection. This helps in maintaining a comfortable and strain-free posture.
2. Chair Adjustments
Your chair should be stable, with seat height adjustment, casters or gliders, and an adjustable backrest in height and tilt. The small of your back should be supported by the chair's backrest1. Proper chair adjustments can prevent strain and support your lower back effectively.
3. Screen Positioning
Characters on your screen should be clear and readable, with a stable image. Ensure the brightness and contrast are adjustable, and the screen can swivel and tilt. It should be free from glare to avoid eye strain. Position the top of the screen level with your eyes, about an arm's length away.
4. Keyboard and Mouse
Your keyboard should be separate from the screen and tiltable, with all characters readable and free from glare. Find a comfortable typing position to avoid wrist strain. The mouse should be suitable, separate from the screen and keyboard, and used with your preferred hand. Keep the mouse in line with your elbow.
5. Environment
Ensure there is enough room to change positions, with coverings for windows to control glare. The lighting and noise levels should be suitable for a comfortable working environment. Relax your shoulders and position yourself high enough to avoid shrugging.
6. Recommended Ergonomic Seated Position
Top of screen level with eyes: About an arm's length away.
Relax your shoulders: Position yourself high enough to avoid shrugging.
Keyboard placement: No further than 10cm away from the edge of the desk, with forearms horizontal onto the work surface.
Seat height: Supports front and back of thighs equally (or use a cushion to raise seated position).
Back support: The back of the seat provides good lower back support (or use a cushion for additional support).
Gap between seat and knee: 2-3 cm between the front of the seat bottom and the back of the knee.
Screen and keyboard central: Don't twist your back.
Mouse alignment: In line with your elbow.
Feet position: Flat on the floor or on a footrest.
7. Microbreaks
Taking short breaks throughout the day can significantly reduce strain. Here are some examples of microbreaks you may already be doing:
- Making a drink
- Letting the dog out
- Walking while on a call
- Getting up and walking to the printer
- Going to the toilet
- Stretching
Avoid activities that don't count as microbreaks, such as spinning your chair to talk to someone or stretching over to reach equipment. Instead, get up and move around.
Sit/Stand Guidance:
The recommended guidance is to stand for 20 minutes for every 40 minutes sitting and to continuously do this throughout the day. This change in movement does not take away from any micro breaks where you physically move your body. These micro breaks are encouraged along with the 40:20 ratio.
Some ways to help support sticking to the 40:20 ratio:
A Sit/stand desk: A great way of being able to sit or stand whilst working. They come in both manual and electric adjustment options, with many of the electric options having the function to set specific heights, for example your seating height and standing height. With a quick press of the button the desk will then rise or lower to the designated height with no manual labour required.
A Sit/stand solution: This is a great option for home working especially if there is not room for a separate desk. This piece of equipment allows for the movement between sitting and standing, whilst also being able to be moved off the work surface, for example if working from a dining room table. At the end of the working day this can be moved to allow for the table to be used for its original purpose.
Implementing these ergonomic tips can help protect your MSK health and prevent strain in a hybrid working environment. By prioritising comfort, proper posture, and regular breaks, you can create a healthier and more productive workspace.