office ergonomics

10 Tips for Office Ergonomics to Maximize Health and Productivity

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Americans who work full time are at the office an average of 47 hours a week. That means you’re spending at least 47 hours a week sitting in front of a computer screen.

This kind of lifestyle can wreck a person’s health. From eye strain to increased risk of cardiovascular disease, your office job might be killing you.

That’s why office ergonomics are so important. Office ergonomics is a way to set up your workspace so that it’s a comfortable and healthy place for you to be. The healthier you are, the more productive and efficient you’ll be.

You need to protect your body from the negative effects of a stationary job. Check out our 10 tips for office ergonomics to get your health back.

1) Watch Out for Your Head!

You want the weight of your head to be above your neck. Your neck is the support base of your whole head. Straining it with odd angles while you stare at your computer can contribute to neck and shoulder pain.

2) Monitor Placement is Important

The correct monitor placement is key to working ergonomically. It can ease neck and eye strain. Your monitor should line up with the middle of your keyboard. The top of the screen should be at eye level so that you can keep your neck in the correct position.

Don’t place your screen too close to your face to prevent eye strain. If you think you’re having problems reading the screen, talk to your doctor about getting eyeglasses.

3) Give Your Eyes a Break

While correct monitor placement is important for reducing eye strain, it can’t do everything. One way to help with eye strain is to give them a break every once in a while. Look away from your computer and allow your eyes to focus on something other than the screen.

Speaking of the screen, try to find ways to reduce the glare on your computer. Ergonomics in the office advises that you place your monitor where there is no glare from overhead lights or windows.

4) Support Your Arms

One way to avoid more back and shoulder pain is to support your arms. if you don’t support your arms, then you’re making your muscles work overtime to keep you in place. If your chair doesn’t have armrests, try to rest your arm on a desk.

5) Don’t Slouch

Turns out your mother was right about sitting up straight. Slouching hurts your back by putting a lot of pressure on your vertebrae and discs. It also puts pressure on your shoulder muscles, and you could end up with rounded shoulders.

Yoga is a great way to improve your posture, but working ergonomically helps as well. Keep your chair as close to your desk as possible to avoid leaning over. You should also look into getting an ergonomic chair.

6) Get a Comfy Chair

The right chair can make or break your office ergonomics. That’s because it’s where you spend most of your day.

Adjust your chair to the correct height so that your monitor is eye level and your arms can rest on the desk.

Adjust your backrest so that you have proper lumbar support in your lower back. Your lumbar supports your entire back, so make sure that you’re taking care of this area.

If your chair has armrests, make sure that you support your arms. But not all chairs can have armrests because of your desk model, so do your best.

7) Keep Your Feet on the Ground

You want your feet to be level on the ground. Having your chair be too tall means your legs are dangling. This can hurt your hips as well as the circulation of your legs.

If your chair is too low, the pressure on the back of your legs and buttocks is greater. Keep it up and you’ll have a sore butt by the end of the day!

8) Keyboard Trays are Great for Office Ergonomics

The purpose of a keyboard tray is to allow you to comfortably use the keyboard and mouse without hurting your arms or wrists. An under desk keyboard tray is great for those desks that are a little too tall.

To find the perfect height for your keyboard tray, sit up in your chair and bend your elbow at a 90-degree angle. Adjust the keyboard tray until it’s under your open hand. Tilt the tray so that it’s at the same angle of your forearm.

9) You Need a Wrist Rest

Carpal tunnel is a huge problem for office workers. It pinches the nerves in your wrist, causing your fingers to tingle or go numb. It causes a lot of pain in your hand and can affect your health and productivity.

The easiest way to prevent carpal tunnel is to buy a wrist rest. A good wrist rest should be firm but soft. Make sure it’s not higher than the front edge of the keyboard. This could make typing more awkward, and cause even more problems with your wrists.

10) Office Exercises

It might seem weird to start doing exercises in the middle of a workday. But office stretches are a great way to give your body a break. You can do front bends, yoga poses, or neck stretches.

If you’re having problems with your wrists, hold your hand up straight and start making fists for 30 seconds at a time.

Need More Ergonomics Tips for Your Self-Improvement?

If you want to read more about office ergonomics and ways to improve yourself at work, check out our blog. We have lots of great articles and tips for business and self-improvement.

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