It can be hard to function effectively when you have a bad posture and an aching neck. Working for long hours on your computer can take a huge toll on your body.
All this can be avoided by making your office more ergonomic. Before you make any changes you should talk to an ergonomic specialist or a doctor and see what they recommend. Below are some recommendations that are worth trying.
Pick the right chair
The greatest challenge in organizing an ergonomic workspace is to identify a suitable ergonomic chair. Consider height which means your thighs need to be parallel to the floor and your feet should be flat. However, if your desk is too tall you may consider using a footrest to achieve the right angle. The backrests tilt and recline help with tension control and need to be not less than 135 degrees. Choose a chair made of breathable mesh fabric and comfortable cushioning. Keep in mind the chair you select will determine your posture and back support. Pick one with good lumbar support. You will find a high-quality selection for your office equipment at KAISER+KRAFT. Even after you have purchased a good ergonomic office chair, you will still need to modify your sitting position to allow blood flow to all the parts of your body.
Buy an ergonomic desk
There should be enough clearance for your thighs, feet, and knees under the desk for comfort. You can use a footrest for support if there is no room for adjustment. Don’t put any items under the desk. There are adjustable ergonomic desk designs that allow one to set the height according to your comfort level depending on different tasks. It is a huge benefit because you can alternate between standing and sitting. Alternating between the two positions helps avoid back injury, high blood pressure, and other potential posture-related illnesses. However, if you are not ready to do away with your current desk, you have the alternative of purchasing an adjustable desk riser and modify your existing desk to fit the height you want. Ensure that everything you use is within reach by dividing your desk into zones.
Ensure your monitor is positioned properly
When the screen or monitor is far away, you may end up craning your neck. To identify the right spot you have to sit and extend your arm and ensure your middle finger touches the screen. The angle needs to be 10 to 20 degrees. If you use two monitors ensure they are set side by side. The top of the screen should be below or at your eye level to avoid tilting your head back which can cause neck pain and headache. Good lighting is also essential to eliminate dark spots and shadows. Pick the best colour temperature depending on the work you do.
Select the right mouse and keyboard
Poorly designed keyboards and mice can lead to poor positioning which may result in suffering from carpal tunnel syndrome, tendonitis, and other strain-related injuries. Your keyboard needs to be directly in front of you at a comfortable distance where you can reach the sides of your elbows. It should tilt away and not towards you. Unfortunately, the majority of traditional keyboards are designed completely flat. You can buy a keyboard tray or an ergonomic keyboard to get a negative tilt to ensure your wrist and hand stay in a neutral position for comfort when typing. Choose a mouse that comes with contours in the right places to avoid tension in your fingers when gripping that can cause nerve pain.
Get computer glasses
Electronic devices with a screen have been found to emit blue light which experts say can cause macular degeneration, eye fatigue, and in worse cases blindness. If you spend a lot of time on your smartphone or in front of your monitor, consider purchasing computer glasses. They come with a blue light filter that helps get rid of harmful light. Ensure your workspace is properly lit. It may be hard to focus with dim lighting and at the same time, overhead fluorescent light can result in headaches. Natural light is the best to prevent eye strain.
After you have followed all the stated ways to ensure your office is more ergonomic, you need to get up and move around. After every hour you should take a break and stretch around the office. It helps avoid health issues that result from sitting down for prolonged hours.