Ergonomics for the Pregnant Office Worker
Tips for Making Your Workstation More Comfortable During Pregnancy
Sep 16, 2008
Computers seem to drive our daily work, meaning more and more of the pregnant workforce is subject to possible musculoskeletal aches and pains from ergonomic concerns in the work area. Taking a few simple measures to ensure that your workstation is adjusted properly for your body and its changing requirements during pregnancy will improve how your body feels at the end of the day.
Ergonomics for the Pregnant Worker
It’s simple to adjust your workstation to your needs. Ergonomic adjustments may include raising or lowering your monitor, changing chair height, adding task lightening, or adding document holders, for example. The primary objective of making ergonomic workstation adjustments during pregnancy is to enhance your comfort levels and reduce musculoskeletal fatigue and soreness.
Ergonomic Concerns Include
Repeated and sustained postures; contact or mechanical stress; soft tissue compression, impeding blood flow and nerve conduction, from leaning or pressure on hard surfaces while typing, or using the mouse; awkward postures; in particular forward lean away from back of chair, forward head and rounded shoulder postures while typing, writing, side bending to utilize alternate work surfaces, and sliding your chair across the work space.
As your pregnancy progresses, the changes in your body presents different ergonomic issues requiring different solutions. Therefore, the best method of ensuring the most positive results is to continue to make ergonomic adjustments during your pregnancy and before body aches start!
What to Look for and How to Adjust Your Workstation
Keyboard and Mouse
- Elbows can form 70-135° angles
- Home row of keyboard is at seated elbow height
- Distance is good about 20-30”; no reaching
- Wrists are in neutral when using the keyboard and mouse
- Shoulders are relaxed and elbows down
- No contract stress on wrists and forearms; a soft pad is used
Chair
- Knees can move between 60-100°
- No contact stress; back of knees don’t touch the front of seat and top of legs don’t touch the desk
- Your back leans against the backrest; no forward lean out of the chair
- Lumbar support is adjusted appropriately for the curve of your spine
- Feet are supported and ankles form 90° approximately
- Chair armrests used comfortably and thighs don’t rub against armrests (contact stress)
Monitor Screen
- Top of screen is at eyebrow level and head is in neutral posture
- Screen is directly in front of keyboard and the center of your body
- Screen is 20-30” from your eyes
Other
- Body remains neutral when working; frequently used items kept within 14”
- Neck is in neutral and shoulders are relaxed during telephone use
- A source document holder is placed at screen height or next to the screen
- You change posture at least every 45 minutes
An effective ergonomics workstation setup, coupled with appropriate stretches and range of motion exercises throughout your pregnancy improves your comfort levels at work significantly.
Ergonomic Resources
Today, ergonomic resources are plentiful and available online, through your human resource department and prenatal practioners. Remember, don't accomodate your workstation with your body, accomodate your body with ergonomic workstation adjustments!
