Many people spend all their working hours at desks and workstations. It can be pretty draining on the body, as bad habits and incorrect posture can turn into neck pain, sore wrists and fingers, and bad backs. When it becomes too much, it can hurt you mentally as well as physically!
Proper ergonomics can help you stay comfortable at work, give you energy, and be more productive! Here are five tips for setting up your own ergonomically correct set-up.
Add A Sit-Stand Desk To Your Office
Automated sit-stand desks (or “smart desks”) have legs that let you choose your ideal height for both sitting and standing. This way, when you want to change to a standing workstation, you won’t have to use your body to pull everything up. You can even program your desk so that you can set it to your ideal height at the touch of a button!
The Rustix Smart Desk features a smooth dual-motor system capable of lifting 300 pounds at the simple press of a button. The ease of use comes from features developed by Autonomous, a company behind many of the best “smart” office solutions.
When positioning your Smart Desk, make sure you have the right clearance for your knees, thighs, and feet. The top of your monitor screen should be at or slightly below eye level.
Only Sit On A Chair That Works For Your Back
Standing at your desk is only one-half of the equation – the chair for the “sit” part should be good for you, too! Choose a chair that supports your spinal curves, and adjust the height so that your feet can rest flat on the floor or a footrest, with your thighs parallel to the floor. Luckily, a sit-stand desk can meet you at your chair!
A good chair can prevent slouching. When you slouch, you put more pressure on the discs and vertebrae. Choose an office chair that offers lumbar support (this fills the gap between the lumbar spine and the seat). Avoid sitting in a position that puts your body weight more on one than on the other!
You should adjust the armrests so that your arms rest gently on them, with your shoulders relaxed. If your arms don’t get the support they need, your muscles will be screaming out by the end of your workday!
Proper Keyboard & Mouse Placement
Keep your mouse and keyboard within easy reach and on the same surface so that you can position your arm and wrists properly. Make sure both are in a spot so that you can keep your wrists straight, your upper arms close to your body, and your hands at or just below the level of your elbows. Your muscles and joints will thank you!
Control Screen Glare
Glare is an excessive contract between exposure to a bright surface and darker surroundings. Many office workers – whether they’re working from home or in a corporate building – struggle with the side effects of staring at brightly lit monitors and smartphones for hours. Dry eyes, headaches, and blurred vision are just some of the problems you can contend with after staring at screens all day!
Try to shade the top of your monitor with something like a file folder, or try to tilt the monitor downward. Sit at right angles to windows and at least 3 feet away from the window. Make sure not to place the monitor in front of a window or a bright background. You can always rest your eyes every so often by looking at objects at a distance for several seconds!
Place Your Telephone In The Proper Place
While smartphones are taking over our home lives, most workers still rely on desk telephones with cords. These cords can become tangled up and put the desk worker in stressful postures. Lengthy conversations with the phone pinched between your shoulder and head may cause stress and neck pain. Having the phone too far from you can force you to repeatedly reach for it, putting a strain on your shoulders, arms, and neck.
When setting up your smart desk, place the phone in a spot that’s naturally within reach; if you’re right-handed, keep it on your right side! Sit down with your desk in the proper position and extend your arm while sitting straight, then put your phone here – you won’t have to put yourself in an awkward position.