Ergonomics for the Office Worker

Duration: 1.5-2 Hours

Course Description:

This 1.5–2 hour awareness course introduces office employees to the fundamentals of workplace ergonomics in an office setting. It is organized into six sections: two foundational modules covering common office injuries and safe body movement, followed by a four-part self-help guide to workstation setup. Participants leave with an understanding of how office injuries occur and the practical adjustments they can make at their own workstations.

Target Audience:

Office employees working at a computer workstation.

Course Objectives:

The course closes by reinforcing that minor ergonomic problems worsen over time and that participants should talk to their supervisor about needed workstation changes, take care of their general health, and avoid staying in the same position for extended periods.

Course Outline:

Module A — Common Office Injuries

• What are Musculoskeletal Disorders (MSDs)?
• Common MSD conditions: carpal tunnel syndrome, tendinitis, tennis elbow, neck/shoulder strain, lower back pain
• Most commonly affected body areas: back, neck and shoulders, wrists and hands, elbows, eyes
• Risk factors: awkward postures, repetitive motion, contact stress, poor workstation setup, insufficient breaks
• Early warning signs and when to report symptoms
• Basic prevention: micro-breaks, task variety, early reporting

Module B — Safe Movement

• Why safe movement matters for office workers
• Lifting hazards and safe technique: plan the lift, squat — don’t bend, keep load close, use legs
• Twisting hazards: spinal disc pressure, cross-body reaching
• Twisting solutions: pivot with feet, square body to the task, scoot chair to face object
• Reaching and overhead work: power zone, step stools, alternating tasks
• Key body mechanics reminders: load close to body, feet pivot, bend knees, take your time

OFFICE WORKSTATION SETUP — PARTS 1–4

Part 1 — Your Chair

• Seat height
• Seat back
• Seat depth
• Seat pan tilt
• Armrest position

Part 2 — Your Keyboard and Mouse

• Keyboard and mouse height
• Keyboard-to-user distance
• Neutral hand postures
• Mouse height
• Mouse-to-user distance

Part 3 — Your Monitor

• Monitor height
• Monitor-to-user distance
• Monitor alignment with user
• Natural light
• Artificial light

Part 4 — Your Environment

• Frequently used items
• Contact trauma
• Leg clearance — width
• Leg clearance — height
• Leg clearance — depth

Course Summary:

The course closes by reinforcing that minor ergonomic problems worsen over time and that participants should talk to their supervisor about needed workstation changes, take care of their general health, and avoid staying in the same position for extended periods.

Awareness-Level Training – Scope Note

This course is awareness-level only. It does not certify competency or guarantee regulatory compliance. Content is limited to the topics in the course presentation: office injuries, safe body movement, and computer workstation setup. It does not cover industrial or heavy-lifting ergonomics.