How To Avoid Ergonomic Hazard
Avoiding ergonomic hazards means designing your work environment and habits to reduce strain, prevent injury, and promote comfort—especially in repetitive or physically demanding tasks. Here’s how to avoid ergonomic hazards:
1. Set Up an Ergonomic Workspace
- Proper chair and desk height: Your feet should rest flat on the floor, thighs parallel to the ground, and arms at a 90-degree angle.
- Monitor at eye level: Top of the screen should be at or just below eye level to prevent neck strain.
- Keyboard and mouse placement: Keep them close to your body and at elbow height to reduce reaching and wrist strain.
2. Use Proper Lifting Techniques
- Lift with your legs, not your back. Bend at the hips and knees.
- Keep loads close to your body. Avoid twisting while lifting.
- Ask for help with heavy or awkward items.
3. Take Frequent Breaks
- Use the 20-20-20 rule for eye strain: Every 20 minutes, look at something 20 feet away for 20 seconds.
- Stretch and move regularly: Avoid static postures; stand, stretch, and walk at least once an hour.
- Alternate tasks to avoid repetitive strain.
4. Use Ergonomic Tools and Equipment
- Adjustable chairs and desks (like sit-stand desks) promote posture changes.
- Anti-fatigue mats for prolonged standing.
- Ergonomic keyboards, mouse, and tools that fit your body and reduce awkward hand positions.
5. Educate and Train
- Learn about common ergonomic risks specific to your job.
- Participate in ergonomic assessments or training provided by employers or safety programs.