The term ergonomics is derived from two Greek words: “erg”, meaning work, and “nomos”, meaning natural laws.  In simple terms, it is the method of working in a correct manner such that the body undergoes minimum stress.

There is a notion that simply using correct chairs and working out the height of laptops or computer desks is sufficient. Sadly this is not true! The correction is not only at the workstation in general but also at the level of individual’s posture and habits.

Superficial knowledge about the method of working in office leads to imbalances in the body, and muscles often adapt in slouched and straining positions. Gradually this faulty posture not only taxes muscles and joints but also the entire body.

Why is ergonomics important?

*Ergonomically designed workplaces are safer and more efficient. Employees feel more comfortable and that increases productivity.

*Lesser chances of pain make the job easier.

*The onset of Fatigue and irritability is also reduced markedly.

Most of us know that it is best to use correct working patterns and techniques but when it comes to implementing, a little query often pops up!

Following Guidelines will help to take that first step, the ultimate goal, however, is to plan it using professional help at an individual level.

*Maintain proper posture- paying special attention to the position of head, neck and spine.

*Frequent change in positions- though it may seem difficult once you adopt the pattern of taking breaks after every 45 minutes and simply getting up and taking a walk or doing some stretches your work efficiency goes up!

*Just as much those muscles need a break from one position; our eyes also need some “Off time”! Remember the rule of 20-20-20 – according to this rule, after every 20 minutes; you have to look at a point 20 feet away for 20 seconds. This is a part of Vision Ergonomics and you will be pleasantly surprised with its result when dry, sore and itchy eyes along with occasional headaches just vanish!

 *Most of us have the habit of using keyboards incorrectly. It is utmost important to not let frustrations out while typing and keeping minimum force while striking the keys!

*Always keep a reminder on your cell phone every 45 minutes to 2 hours whatever suits you to note your posture and strain experienced. Whenever it beeps try to get into a neutral position, with neck, wrists , hands and knee in a straight line.

*Shun the habit of reaching awkwardly for a pen, pad, phone or other stuff on your desk. One study showed that keeping the frequently needed stuff within immediate reach and other farther as the requirement reduced the chances of neck and back strain by 34%.

*Exercising regularly is not an option any more. With rising cases of work-related disorders, exercises are a must do. From simple stretches in office to 30-minute walks, anything and everything keeps your body fit. A well-planned exercise regime will erase off all possibilities of work overload.

These are some general office ergonomic strategies, an individualized analysis and its resulting solutions works wonders to keep your body fit not only physically but also mentally. Remember when you have to work for at least 10 years with a computer/laptop or phones; sparing one day for understanding your body mechanics with professionals is indeed a fair deal!