It would seem that the question is not whether you are sick of your job, but rather whether your job is making you sick. A high rate of absenteeism at work has been related to workspaces not being ergonomically friendly.

Ergo…what? "Ergonomics is simply the relationship between people and the environment in which people work. It involves looking at the impact that a work environment has on the people who work in that environment," says Gary Arenson, managing director at Ergotherapy Solutions.

Basically what this means is that the way your workspace is set up can have an effect on your health and efficiency.

While this applies to any kind of work (and workspace), the increase in office and computer-based work has led to a number of problems that are specifically related to the use of a computer and sitting for long periods of time.

"The human body is not designed for this, and it is therefore crucial to understand ergonomic principles so that you can set up your work environment correctly thus preventing muscular fatigue, eye strain, headaches and neck and shoulder stiffness."

According to Arenson, the above, together with forearm pain (including Carpal Tunnel Syndrome) are the injuries you are most likely to sustain if your workspace is not ergonomically set out.

Make your workspace healthier

So, what are the basic rules for how your workspace should be set up? Arenson proposes that your chair is at the correct height if your feet can rest flat on the floor. You should try to avoid leaning forward in your chair as this might put strain on your lower back.

"It is best for your lower back to maintain contact with the backrest of the chair if possible, as this will facilitate an upright posture and help the muscles to stay relaxed and supported," he says.

The positions of your keyboard and monitor are also important. Your monitor should be placed so that the top of the monitor is in line with your eyes and it should be positioned about an arms length away from you.

Your keyboard and mouse should be positioned close to the front of your desk so that you don't have to extend your arms too much to use them. "Your arms should stay close to your side… and you should try to keep your shoulders relaxed and down," he says.

Not such hard work

Arenson suggests that it is not very hard to make your workspace more ergonomically friendly.

"Everyone can make improvements simply by knowing how to best use the equipment that they have, and spend some time making small adjustments, most people are guilty of simply working in a position that was set up for someone else, or because that is how they have always worked."

That's all very well, but what practical changes can you actually make if your regulation office computer set-up is giving you a sore back and tired eyes?

"If you are short, a footrest is a very inexpensive solution, or even a couple of telephone books" says Arenson.

If the space from the front to the back of your chair is too big (the back of you knees will be pressing against the chair if you sit back), you can try putting a cushion between yourself and the backrest. This will enable you to have back support without putting undue pressure on the back of your knees.

A good excuse to take a break

It is ideal if you are able to take short breaks, but if not, be sure to give your eyes a rest and to vary your activities so that you do not have to maintain one particular position for an extended period of time.

Arenson suggests "frequently looking away from the screen and focusing on the furthest object in the distance".

Varying your activities can be as simple as taking a phone call standing up or alternating between typing a document and reading your emails. If possible take short breaks — go and make a cup of tea or stand up and have a quick stretch.

Although you may feel like you are wasting time by taking breaks, Arenson emphasises that comfort is essential for efficiency.

"There is no way that one can maintain maximum efficiency and performance if one is sore and uncomfortable. Understanding how to set up your workstation for your individual shape and size, and knowing how to use your body correctly in that environment, will allow sustained performance throughout the day."

So if you are sick and tired of being sick and tired, it might be a good idea to have a look around your workspace to see if you can make any changes.


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