Tell me, how do you feel each day when you get back from work? Does your neck or back hurt? Are your shoulders tense? And what about your fingers and wrists – how do they feel after a day spent typing? If you’re like most people, you probably experience these and similar side-effects of office life on a regular basis. So, instead of brushing off the daily aches and pains, why not try to do something about it?
Studies have shown that making your workstation more ergonomically correct, can not only help prevent injury and pain, but it can also boost productivity and overall satisfaction. Let’s look at what adjustments you can make to ensure your workstation is ergonomically correct.
Monitor Position
One of the most common reasons for neck and shoulder pain is a badly positioned monitor. If you slouch over your desk, then the monitor is placed too far and too low. On the other hand, if it’s placed too high, you’re going to tilt your head which is bad for your neck. Whatever the case is, you can easily reposition your computer monitor with the help of an accessory such as a monitor arm. A monitor arm can help you adjust the screen so that you don’t strain your neck, shoulders and eyes looking in it. When the monitor is positioned properly with the help of a monitor arm, you will be more likely to sit back in your chair, not bend forward.
There are several tips to help you find the right position of your monitor. First, your monitor should be placed an arm’s length away from you. This way, you can see everything on it without straining your eyes. In addition, its height should be in line with your eyes, so that you don’t need to tilt your neck in unnatural angles. This can be achieved by adjusting the monitor’s height with the help of a monitor arm so that your eyes fall directly on the address bar when you open up your browser.
Keyboard
The traditional keyboard isn’t designed to match your arms’ natural position. When you put your hands on the keyboard, your wrists are slightly elevated, your elbows go outwards and your shoulders get tense. Keeping your arms in this position for long periods of time puts a lot of stress on your palms, wrists, lower arms, shoulders, and tendons. And over time, this stress can cause pinched nerves, tingling, numbness and even lifelong damage, such as Carpal Tunnel syndrome.
If your job involves a lot of typing, you can benefit from a specialized ergonomic keyboard. There are many types of ergonomic keyboards, however, the best design is the one that allows the keyboard to be adjusted. For instance, a keyboard consisting of two separate modules connected with a cable can allow you to place your arms in a neutral position, without curving your elbows and wrists. This way, your arms and hands are spread out in front of you and relaxed.
Mouse
The computer mouse can also be a source of your wrist and arm pain. The standard mouse design requires you to keep your wrist anchored and your hand elevated at an angle. This position causes fluid pressure to increase inside the carpal tunnel, which can increase the risk of injury or permanent damage. As a result, it’s recommended to invest in a mouse that has integrated palm support, which prevents your wrist from becoming anchored. In addition, a mouse with a vertical design can also encourage your hands to assume a more natural and relaxed position, alleviating the pressure from the wrists.
Chair
To maintain a natural and healthy posture, and prevent slouching over, you need a good, supportive chair. A chair with an adjustable height and backrest can allow you to tweak it according to your body. It’s recommended to raise or lower your seat so that your feet are flat on the floor and your thighs end up parallel to it. If your feet can’t rest comfortably, try using a footrest. The backrest of the chair should be high enough to offer support to the shoulders and neck. It should also be unlocked to promote movement which can help take off the accumulated pressure on your spine.
Desk
We all know that sitting all day isn’t good for your health. But standing isn’t the best either. To achieve a healthy balance between sitting and standing, it’s recommended to use a standing desk. There are electric height-adjustable standing desk that can accommodate people of all height. With such a desk, you can easily switch between sitting and standing throughout the day. Additionally, you can also use an anti-fatigue mat to decrease the pressure on your knees and joints while you stand, which can help you stay comfortable and encourage you to stand up more.
