Ergonomics

Does staring at a computer for hours make you feel tired? Do you suffer from frequent aches and pains in your neck, back, or wrists? If so, you could benefit from learning about ergonomics. Ergonomics is a big subject, but basically, it's about making your workspace more comfortable and efficient. As strange as it sounds, sitting at a desk all day is actually very hard on your body. By arranging your workspace with ergonomics in mind, you can avoid things like eye strain, neck pain, and back injuries.

Key Ergonomic Tips

Here are some simple but effective tips to help you stay safe, comfortable, and productive all day long.

Keyboard and Wrist Position

Keep Wrists Straight: When you're typing, your wrists should be in a straight, neutral, and relaxed position. Bending your wrists up or down can cause strain and pain over time.

Consider an Ergonomic Keyboard: If you do start to feel any wrist pain, you might want to look into an ergonomic keyboard. These are specially designed to help you maintain a more natural hand and wrist position.

Chair and Posture

Adjust Your Chair: Raise or lower your chair so that your wrists are in the correct position while typing. If your feet no longer rest flat on the floor, you can use a footrest.

Sit Comfortably: When you're in your chair, you should be sitting in a natural, comfortable posture. Try to avoid hunching over your keyboard or sitting too straight and stiff. Many office chairs are adjustable and designed to give you extra support, especially for your lower back. Take the time to learn how your chair works and adjust it to fit your body.

Monitor Position

Distance and Height: Your monitor should be a comfortable distance away, somewhere between 20 to 40 inches (about an arm's length). The top of the screen should be at or slightly below your eye level. This prevents you from tilting your head up or down.

For Laptop Users: If you are working from a laptop, it's very difficult to have both the screen at the right height and the keyboard in a comfortable position at the same time. The best solution is to purchase an external mouse and keyboard. This way, you can raise your laptop screen to the proper height and still type and click comfortably.

Screen Brightness and Settings

Adjust Brightness: Adjust the brightness of your monitor so that it matches the lighting in your room. If your screen feels like you're looking into a bright light, it's too bright. If it looks dark and gray, it's too dim.

Reduce Blue Light: Some monitors and operating systems have a setting that reduces blue light. This feature might be called Night Mode or Night Shift. It gives the screen a warmer, yellowish tint, which many people find greatly reduces eye strain, especially when using the computer at night.

Take Frequent Breaks

Your body needs to move! Sitting in the same position for too long is unhealthy.

Rest Your Eyes: A great rule to follow is the 20-20-20 rule. Every 20 minutes, take your eyes off the screen and focus on an object at least 20 feet away for 20 seconds. There are even apps you can download that will remind you when it's time to take a break.

Get Up and Move: It's also important to get up out of your chair and move around for a few minutes every hour. Walk around, have a snack, or do some light stretching. This is true even if you work at a standing desk.

Reduce Clutter

A cluttered desk can lead to strain and can even be a safety hazard.

Keep it Tidy: Loose cables and stacks of paper can make it difficult to position your mouse and keyboard comfortably. In some cases, they can even be a tripping hazard.

Store Items Away: If you have paperwork or supplies that you aren't actively using, it's best to store them in a drawer or on a shelf instead of leaving them on your desk.

Sitting at a desk all day is surprisingly hard work. But by paying a little attention to ergonomics, you can create a workspace that helps you stay safe, comfortable, and productive throughout your day.