Sitting at a desk all day can really take its toll on you. There have been numerous articles and studies done on the importance of ergonomics and safety in the workplace. It is an integral part of any working environment that you ensure that you have set up your workspace to suit your height, typing style and chair. I know that when I last was in the market to buy a new computer and workstation for my home office, I made my purchases from my preferred online computer store in order to find the best options for my needs, after conducting plenty of research. Not only did I get the best price by shopping online, but I was able to do the research in my own time. What I found is that there are many ergonomic desk and computer options available to people nowadays to ensure the correct posture is achieved – and considering that we spend up to ten hours a day at our desks (and sometimes more) it’s vital that we take care of our spines, necks and backs!
I wanted to outline what I have learned about workplace ergonomics in the hope that it will help you to achieve a better sitting (or standing) position for stronger and healthier backs.
Step One: Laptop usability
A huge part of the workplace nowadays is the laptop. In the past 10 years, laptops have transformed the workplace and many people are now working solely from their laptops. The use of desktops has gone down, and as a result, the ergonomic usability has also changed. In order for laptops to be a good solution for the back, you need to have an elevated laptop stand and a separate keyboard which can be positioned at the correct height for your hands. Staring down at a screen is never good for the neck and can cause posture issues. For your laptop to be ergonomic, you need to:
1. Use an external monitor. A 23 or 24 inch LCD screen doesn’t cost much at all, and you can hang onto them even as you upgrade your laptop device. Using your laptop as well allows you to create a multi-screen display, useful for design etc.
2. Angle your laptop for use with the keyboard – If you don’t have a screen, you can prop the laptop up on a stand and use the screen on a sharper angle.
3. Get wireless. Rather than using your trackpad and keyboard, you should get a separate keyboard and mouse which will make things easier for your arms and hands. Going wireless will help too as you eliminate cords and cables.
Step Two: Get the right chair
The best chair for you will have arm supports, a good strong back and will be fully adjustable. Read up on how to adjust your chair to best suit your typing needs.
Step Three: Consider a standing desk
There’s been a lot of talk about standing desks lately, as we hear things like ‘sitting is the new smoking’ – and to be fair, there are plenty of benefits associated with the standing desk. The best thing to do is to get a fully adjustable desk which allows you to either sit or stand, giving you the freedom of both worlds.
Step Four: Take a break every hour
Make sure you take regular breaks and get away from your computer, even if it’s just for five minutes, to get a snack, some water or to use the bathroom. This will reduce eye fatigue and keep you more alert.
Step Five: Stay fit
Not technically part of your workplace ergonomics, but still vital. Keeping fit allows you to stay strong and healthy which in turn improves your productivity.
Hopefully these ergonomic tips will help you to achieve better working conditions and will keep you fit and healthy. I hope that you manage to implement them either in your office or in your home – wherever your workplace may be. Remember that anything you do to improve your workplace will pay off in your health and wellbeing, so it’s worth it! Happy working!