Ensuring ergonomic practices at work is vital for preventing injuries, boosting productivity, and enhancing overall well-being. Check out these tips to maintain good ergonomic habits at Roers.

Office Environment:

1. Chair Adjustment: Opt for a chair that offers proper lumbar support and allows you to keep your feet flat on the floor or a footrest. Adjust its height and angle to ensure your knees are level with or slightly below your hips.
2. Monitor Placement: Position your computer monitor at eye level and approximately an arm’s length away from you. Adjust its tilt and angle to minimize glare and reduce strain on your neck.
3. Keyboard and Mouse: Use ergonomic keyboard and mouse setups that keep your wrists in a neutral position while typing or using the mouse. Position them close to the edge of your desk to avoid unnecessary reaching.
4. Take Regular Breaks: Take short breaks throughout the day to stretch, change positions, and rest your eyes. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
5. Maintain Posture: Sit upright with relaxed shoulders, elbows close to your body, wrists straight, and head in a neutral position. Avoid slouching or leaning forward for prolonged periods.
6. Workspace Organization: Keep frequently used items within easy reach to minimize reaching and twisting. If needed, use a document holder to align papers with your monitor.
7. Lighting Adjustment: Position desk lamps or overhead lighting to reduce glare and provide adequate illumination. Control natural light with adjustable blinds or curtains.
8. Wear Proper Footwear: Wear supportive, comfortable shoes with good arch support and cushioning. Avoid high heels or shoes with thin soles that can lead to foot and back pain.
9. Stay Active: Incorporate regular physical activity into your routine to improve circulation and reduce muscle tension. Take short walks or do simple exercises at your desk. A standing desk paired with a walking treadmill can be a great combination.
10. Education: Learn about ergonomics and best practices for setting up a safe and comfortable workstation. Attend training sessions or consult with ergonomics specialists for guidance.

Field Environment:

1. Proper Lifting Techniques: Use proper lifting techniques to avoid back strain. Bend at the knees, keep your back straight, and lift with your legs. Use lifting aids when available.
2. Use Ergonomic Tools: Choose tools designed to reduce strain and fatigue. Look for padded handles, adjustable grips, and lightweight designs.
3. Adjust Height of Work: Adjust work surfaces to minimize bending, reaching, and stooping. Use adjustable equipment to achieve comfortable working heights.
4. Adequate Lighting: Ensure adequate lighting to reduce eye strain and improve visibility. Use task lighting or portable lights as needed.
5. Use Personal Protective Equipment (PPE): Wear appropriate PPE to protect against injuries and provide additional support during physical tasks.