Over 700,000 individuals in America work in an office today. Much of this time is spent sitting at a desk, leading to significant discomfort. Proper office ergonomics can help people avoid some health issues associated with sitting too long. They can reduce or eliminate their neck and back pain while preventing injuries to the shoulders and wrists. There are several ways to ensure their chair is the proper height, their equipment is spaced correctly, and they have the appropriate desk posture. Why is this important?
Desks
When shopping for desk cubicles, people should ensure there’s ample space under the desk for their legs and feet. Many men and women choose to store items under the desk, and they should not do so. Anything under the desk can limit the amount of space they have for their legs and feet and make it difficult to sit in the proper position.
If the desk is too low, place sturdy blocks under the legs to raise the height. When the desk is too high, raise the chair to sit comfortably. A footrest may be needed to support the feet, or a small stool or stack of books can be used in place of the footrest. Invest in padding for the edges or a wrist rest for desks with hard edges. Doing so helps protect the rest from contact stress.
Office Chairs
When choosing an office chair, workers must find one that supports their spine. Their feet should rest flat on the floor, or they may invest in a footrest to have their thighs sit parallel to the floor. The arm should sit on the armrest with the elbows close to the body and the shoulders relaxed.
Computers
Workers must ensure that their wrists and forearms remain in line when using a computer keyboard. Their shoulders should be relaxed, and the mouse should be within easy reach. They need to use a computer touchpad and keep their wrists straight when typing. Their arms must remain close to the body, and their hands should sit at or slightly below the elbows.
The computer monitor should sit directly behind the keyboard and in front of the worker. It should remain approximately an arm’s length away from the face. When positioning this monitor, ensure it is no closer than 20 inches and no further than 40 inches. The screen should be placed so the top sits at or slightly below eye level. Individuals who wear bifocals ought to lower their monitor an additional inch or two to make it more comfortable to view.
Workers should invest in an external keyboard and mouse if using a laptop. A laptop stand is also beneficial, allowing the setup to resemble a desktop computer more closely. If not addressed, the low screen height of these devices and the cramped keyboard can lead to health issues.
Desk Setup
Men and women should keep items to use regularly close to the body. Doing so will minimize the number of times they need to reach. If something is not within arms’ reach, stand up to retrieve it. Individuals who spend significant amounts of time on the phone should put the phone on speaker or invest in a headset. Those who type and write while using the phone should do the same. Cradling the phone between the head and neck can lead to health problems.
The proper setup can only do so much to reduce health problems. Every person should get up and walk around at least once an hour to reduce strain on the body. Talk to the employer about investing in stand-up desks or adjustable models so workers can change their positions throughout the day. Moving around will reduce strain on the body and help workers stay healthier.