If you want to improve your well-being, productivity, and comfort at work, then it’s important to create an office environment keeping optimal ergonomics in mind. Whether you’re in a traditional office, or if you work from home, setting up your workspace correctly can significantly reduce the risk of discomfort, pain, and long-term health issues.
Here’s how you can create an ergonomic setup that promotes proper posture, reduces strain on your body and enhances your work experience.
Desk
The desk height should be such that your forearms can rest parallel to the floor while typing, promoting a relaxed position for your arms and shoulders. Additionally, ensure that your wrists remain straight while using the keyboard, minimizing strain on the delicate wrist joints.
The guys over at https://motiongrey.com suggest an adjustable desk because it can empower you to find the perfect balance between sitting and standing, promoting a healthier and more dynamic work routine. Standing periodically throughout the day can help alleviate the negative effects of prolonged sitting and promote better blood circulation and overall comfort.
Chair
It is essential to invest in a good-quality adjustable chair that provides adequate support for your lower back. Adjust the chair’s height so that your feet rest flat on the floor, and your knees form a 90-degree angle. This position helps promote proper blood circulation and prevents discomfort in your legs. Ensure that your hips are pressed against the backrest of the chair to maintain proper alignment and support for your spine.
If necessary, consider using a cushion or lumbar support to provide additional comfort and maintain the natural curve of your lower back.
Monitor
Proper positioning of your monitor is essential for optimal ergonomics and visual comfort so make sure to place the monitor directly in front of you, at eye level, to prevent neck and eye strain. Adjust the distance between your eyes and the screen so that it’s approximately arm’s length away. This distance helps reduce eye fatigue and allows for comfortable viewing. If needed, use a monitor stand to achieve the desired height and alignment. It is crucial to minimize glare, as it can cause eye strain and discomfort. Place the monitor perpendicular to windows to avoid direct light and reflections.
Keyboard and Mouse
Keep your keyboard and mouse at the same level and close to your body to maintain a natural and relaxed posture. While a wrist rest can provide support during breaks, it’s crucial to avoid resting your wrists while typing to maintain proper alignment.
Position your keyboard directly in front of you to prevent awkward reaching or twisting motions. Place your mouse within easy reach, at the same level as your keyboard, to minimize strain on your arm and shoulder.
Lighting
Adequate lighting helps reduce eye strain and promotes overall alertness and focus, so aim to have well-lit lighting in your workspace, preferably utilizing natural light or adjustable artificial lighting. Ensure that the task light is positioned appropriately, directing light onto your work area without causing glare on your monitor.
To summarise, make sure you choose a good desk and chair to support proper posture, as well as place your monitor, keyboard, and mouse in the proper positions. You should also think about lighting, as this can affect things like eye strain and productivity. By optimizing these different things, you can create a workspace that contributes positively to your work routine.
