Working at a desk may seem like an easy job, but sitting in that position all day, staring at a computer screen can cause a lot of pain, especially if your workstation isn't ergonomic. If your workstation isn't as ergonomic as you'd like, you should speak with your HR department, but there are a few changes you can make yourself. If you would like to know more, check out these four ergonomic dos and don'ts.
1. Do: Put Everything at The Right Height
Every part of your workstation should be at an appropriate height. This includes the chair, arm rests, desk, and monitor. Ideally, the chair should be positioned so you can touch the floor fully with your feet. If you can't set your feet flat on the floor, get a footrest. Of course, you also need to ensure the chair keeps your head level with the monitor, so you aren't looking up or down constantly.
The desk and arm rests should be positioned so you can comfortably rest your arms on the arm rests and wrists on the desk. If the arm rests are too low, it may put too much strain on the shoulders, and if the arm rest is too high, it can cause you to hunch your shoulders.
2. Do: Position Your Wrists Correctly
It's incredibly important to ensure your desk and arm rests are level because it allows you to keep your wrists straight. Your wrists should not bend to reach the keyboard, and you may want to get a wrist pad for the keyboard and mouse. There are also ergonomic keyboards and mouses that are designed to better fit the natural position of your wrist.
If you don't keep your wrist straight when typing, it can lead to carpal tunnel syndrome, which causes pain and tightness in the wrist. In minor cases, a brace may relieve the pain, but some people need surgery.
3. Don't: Twist and Bend a Lot
Twisting and bending repeatedly can aggravate your neck and back. For example, you may be entering data from a sheet of paper into the computer. The repetitive motion of twisting to look down at the paper and back to the screen could put wear and tear on your neck.
In this case, you should use a paper holder to make the paper stand up. You may still have to twist your head slightly to the side, but you remove the bend, which reduces strain.
4. Don't: Strain Your Eyes
If you work on a computer, it's easy to strain your eyes. The blue light can irritate eyes, and the constant staring at the screen can make your eyes less efficient at seeing distance. Therefore, you should take a break from your computer screen to stare and focus on something in the distance. This ensures you are exercising your eyes.
An ergonomic workstation is a must for anyone because it helps reduce wear and tear on the neck, back, wrists, and other joints. If you would like to know more, it may be time to consider an ergonomic evaluation.
For more information on an ergonomic evaluation, contact a professional near you.
Share21 October 2021
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