Office Ergonomic Tips
Nowadays, the average adult spends 50-70% of a day sitting at work. Can you feel neck or back pain or sore wrists and fingers, if you spend lot of hours behind Your desk? This can be avoided if you consider some aspects and use the right equipment:
• Keyboard and mouse
• Key objects
One of the most important items of office furniture in your chair. Many people spend 8 hours (or even more) sitting on it, while working every day. A quality and comfortable office chair affects your health and productivity. Purchasing an office chair, you should consider the following: comfortable seat, armrests, adjustable seat and back rest height.
You also spend a lot of time sitting at your desk. While it may not look like it, your
body is quite heavily stressed. Make sure you have enough space for your knees,
thighs and feet. If the desk is too low, try to adjust by placing sturdy boards or blocks under the desk legs. On the other hand, if the desk is too high, you can adjust your chair. Supporting your feet, use a footrest. Maybe your desk is an adjustable height desk, which are much better for your health. You can decide to work while sitting or you can just adjust the height of your desk and work while standing. Variety is much better for you and your body.
“Stand and stretch your back and arms from time to time. Try to stand periodically
while using your computer.”
You won’t do your health a favour, staring at the same screen all day. It can cause
dry eyes and bad headaches. Every 30-60 minutes, you should interrupt working on
the screen for at least 5 minutes. You should pay attention, placing your monitor right in front of you, an arm’s length away so the top of the screen can be at or slightly below eye level. The brightest light source should be to the side.
“Maybe you can try the 20-20-20 rule: Every 20 minutes, take 20 seconds to look
away from your screen and at something 20 feet away from you.”
Your keyboard and your mouse, should be placed on the same surface within easy
reach. Keeping your wrists straight, your upper arms close to your body and your
hands at or slightly below the level of your elbows. Keep key objects – such as your
stapler, punch and telephone – close to your body to minimize reaching. If you talk
on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck.