Are you lifting objects correctly? If not, you could be at risk for an ergonomics-related injury, such as a sprain or strain, back injury, or repetitive-motion injury. For proper lifting, follow these tips:
- Warm up and stretch before lifting an object.
- Ensure your back is straight when lifting and bend your knees. Never twist or bend your back when lifting an object.
- Only lift an item when you’re standing on solid ground.
- Keep the object close to your body and lift with your legs – not your back.
- Never carry a load that is too heavy. Either ask for help or make multiple trips.
Ergonomics considerations for the home office
Practicing good ergonomics doesn’t end when you leave the office. If you work from home, NSC recommends you:
- Ensure your office chair has proper lumbar and arm support, and that it can be adjusted to your height.
- Keep your feet flat on the ground or on a footrest.
- Adjust your computer monitor so the distance from your eyes to the screen is at least 18 inches.
- Keep your keyboard and mouse at elbow height.
- Ensure your lighting is neither too dim nor too bright.
- In addition, be sure to take breaks frequently. Look away from your screen every 15 minutes, and regularly get out of your chair to move around and stretch.