It is a common scene in office settings across the country, employees sitting, typing and answering the telephone at their respective workstations. While many of these employees rely extensively on the use of computers and telephones, they may be unknowingly subjecting themselves to very serious and potentially debilitating wrist, arm, leg, neck, back and spine injuries through poor working posture.

Today's post will take a closer look at the importance of ergonomics, particularly the proper working posture that employees who use computers can adopt to reduce serious work injuries.

Head, Neck and Back

In general, an employee seated at a workstation and using a computer should attempt to keep both their head and neck upright, meaning they should avoid sitting positions that leave their head and neck bent downward or backward. Furthermore, their head and neck should generally face forward, looking directly at the computer monitor in front of them. Positions involving a bent head and neck - looking over the shoulder - should be avoided.

The employee should also sit with their back straight (perpendicular to the floor) and avoid leaning forward.

Shoulders and Arms

As with their back, an employee should attempt to keep their arms straight (roughly parallel to the floor) and avoid keeping them elevated or reaching outward. The upper arms and shoulders should typically be kept close to the employee's body while the forearms should be kept relatively straight.

Wrists and Hands

It is extremely important for an employee who uses a computer extensively to keep their hands and wrists at a 90-degree angle and avoid bending the wrists/hands either upward or downward. Proper positioning of the hands and wrists can help an employee avoid tension/pain and even prevent carpal tunnel syndrome.

(Please see our series of posts on carpal tunnel syndrome for more information)

Legs and Feet

An employee seated before a monitor should attempt to keep their feet flat on the ground or resting against an ergonomic footrest. Their lower legs should be kept perpendicular to the floor while their upper legs should be parallel to the floor. Crossing of the legs, sprawling of the legs or placement of the legs behind the desk chair should be avoided.

You should strongly consider seeking the necessary medical treatment if you have suffered any type of neck, back and spine injury - regardless of your employment setting.

This post was for informational purposes only and is not to be construed as legal or medical advice.

Stay tuned for future posts from our San Diego workers' compensation blog ...

Related Resources:

OSHA Ergonomic Solutions: Computer Workstations (Occupational Safety and Health Administration)