Are you struggling with workplace injuries resulting from a poorly set-up office space? Do you wish there was a guide to help you create a more supportive environment in your office?
Repetitive motion injuries take an average of 23 days for a complete recovery. That’s two weeks more than the recovery time for other similar injuries.
If you’re suffering aches and pains from working in your office, it’s time for an overhaul. Here are some easy fixes to create an ergonomic workspace that will work for you.
1. Adjust Your Chair for Comfort
Choose an ergonomic desk chair that fits your body, especially if you’re taller or shorter than average. Your feet should touch the ground and if you are too short, use a footrest.
Your legs should be level with the floor, and the back of your chair should give you some support. Good posture will help ease any backpains you might be experiencing.
2. Desk Height Is Important
An ergonomic desk with adjustable heights allows you to adjust your desk to suit the height of your chair. Ensure that you can comfortably rest your arms on your keyboard while sitting in your chair.
Invest in a desk keyboard tray that meets your needs. There are many options for working in both standing and sitting positions.
If you have an ergonomic standing desk, be sure to invest in a mat that cushions your feet and provides support to your lower back. If you can’t use an anti-fatigue mat, be sure to wear supportive shoes. Practice standing for short periods on each foot to allow the other foot to rest.
3. Check Your Monitor
Proper desk ergonomics will protect your head and neck from strain. Your monitor position can make a difference. The best ergonomic desk set-up for your monitor is arms-length from your body.
Move your monitor to avoid glare from natural light and use a filter to protect your eyes from blue light.
4. The Right Tools Make a Difference
Experiment until you find a mouse that works for the size of your hand. Some people find that wrist supports help reduce repetitive strain.
An ergonomic keyboard supports your wrists and encourages proper posture. Check to see if your arms are level with the floor. You want to avoid reaching forward, straining to type. Be sure to relax your shoulders and hold your arms close to your body.
5. Natural Lighting Supports Your Vision
The right lighting can make a big difference in how you feel during the day. If your lights are too dim, you will strain to read documents. Bright or harsh lights can cause headaches and be too bright for your eyes.
If you can allow some natural light into your workspace, it will support your circadian rhythm and improve your mood. Be sure to arrange your space so direct sunlight doesn’t fall on your monitor or shine directly into your eyes.
Enjoy Your Ergonomic Workspace
Now that you know how to set up an ergonomic workspace, you’ll be more comfortable when you get down to work.
If you enjoyed learning how to step up your workspace, we have more health and lifestyle advice on our blog. Check it out today!