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Office Ergonomics Tips to Keep You Healthy

Follow these 10 office ergonomics tips to help you avoid fatigue:

1) Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be painful by the end of the day.

2) Watch your head position, and try to keep the weight of your head directly above the neck. Don’t “crane” your head and neck forward.

3) Don’t be a slouch! Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar support of your chair and avoid sitting in a way that places body weight more on one than on the other. Move your chair as close to your work as possible to avoid leaning and reaching.

4) The monitor should be placed directly in front of you, with the top no higher than eye level. The keyboard should be directly in front of the monitor so you don’t have to frequently turn your head and neck.

5) Talking on the phone with the phone receiver jammed between the neck and ear is really bad practice.

6) The keyboard and the mouse should close enough to prevent excessive reaching which strains the shoulders and arms.

7) Avoid eye strain by making sure that your monitor is not too close, it should be at least an arm’s length away. You can rest your eyes periodically for several seconds by looking at objects at a distance to give your eyes a break.

8) Take steps to control screen glare, and make sure that the monitor is not placed in front of a window or a bright background.

9) Do not maintain the same sitting posture for a long time. Leave the seat for a few minutes every hour.

10) The feet should not be dangling when you are seated. If your feet don’t comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower the keyboard and chair.

请遵循以下10条办公工效学提示,以帮助您避免疲劳:

1)确保始终支撑手臂的重量。如果不支撑手臂,则一天结束时脖子和肩膀的肌肉会酸痛。

2)注意头部的位置,并尝试将头部的重量保持在颈部的正上方。不要“向前”抬头。

3)不要偻背!松弛会给您的背部椎间盘和椎骨施加更大的压力。使用椅子的腰部支撑,避免坐着将体重放在身体一侧。将椅子尽可能靠近工作位置,以免倾斜和伸手。

4)显示器应直接放在您的前面,并且顶部不要高于眼睛的高度。键盘应直接位于显示器的前面,因此您不必经常转动头和脖子。

5)在电话听筒夹在脖子和耳朵之间的情况下进行电话交谈确实是不好的做法。

6)键盘和鼠标不要离的太远,以防止过度伸直而使肩膀和手臂绷紧。

7)确保显示器不要太靠近眼睛,距离眼睛至少一臂之遥,以免造成眼睛疲劳。您可以通过注视远处的物体定期休息几秒钟,以使眼睛休息。

8)采取措施控制屏幕眩光,并确保显示器未放置在窗户前或明亮的背景前。

9)不要长时间保持相同的坐姿状态,每一小时离开座椅休息几分钟。

10)就座时,脚不要悬空。如果您的脚无法舒适地落在地板上或双腿的背部受压,请使用脚凳或放下键盘和椅子。

引自并修订于:

1. Office ergonomics: Your how-to guide

2. 10 Office Ergonomics Tips to Help You Avoid Fatigue

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