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5 Ergonomics Tips for Desk Users

Do you know the correct way to sit in your office chair? How about the correct distance to sit from your monitor? Ergonomics is the study of people's efficiency in their working environment. The way you sit, and the chair you sit in, and the desk you sit at, all matter. Many of us don't consider our desk setup, but if you're an office worker like us, we actually spend a considerable part of our day stationary, at our desk! Shouldn't we consider the benefits of having a nice desk and chair, like we would a nice couch, mattress or even our car? Without being completely aware of it, we can often feel fatigue, back and/or neck ache and develop mild symptoms of carpal tunnel syndrome. Long-term, poor ergonomics can lead to weight gain, bad posture, heart disease and musculoskeletal disorders.

There are a few easy fixes to practicing better ergonomics. Check them out below!

 

 

1. Adjusting your monitoring

The top of the computer monitor should be at eye level, allowing the user to just glance slightly downward to view the middle of the screen. The monitor should also be centred in front of the user to avoid extended periods of twisting the neck looking left or right. Keep your monitor at arm’s length from you also. Sitting too close can strain your eyes and it can encourage hunching over to look closely. Remember, PC’s have a zoom function! Slightly tilt the screen upwards also. This is naturally done on a laptop, but raising it up to eye height is trickier. You may need to position the laptop on something or longer-term, invest in a laptop riser/stand. Extra tip: Work in a well-lit area if possible to avoid eye strain and/or use a desk lamp.

 

2. What to do with your arms

A handy way to remember the position of your arms, is to think of right angles (This also applies to hips, thighs and feet). Keep your keyboard and mouse as close as possible and upper arm and wrists close to your body and as relaxed as possible. This helps to avoid overreaching and keeps the wrist as flat as possible when using the mouse. A common complaint of office workers is carpal tunnel syndrome, which according to the HSE ‘causes pain, numbness and a burning or tingling sensation in the hand and fingers.’ If you are suffering on a regular basis, you could try a wrist rest or an ergonomic mouse which places the hand in a ‘handshake position’ thus relieving pressure on the wrist, improving blood flow and forcing less grip on your mouse.

 

3. Does your chair have your back?

Most office desks are of a similar height, in and around 75cm from the ground, but what if your chair doesn’t quite match up? A height-adjustable chair is essential for good ergonomic practice. Dining chairs, kitchen stools and lounge armchairs aren’t designed for people to work in them for extended periods of time, but office chairs are! Ideally, your chair will have adjustable armrests to help take pressure off your shoulders, but static arms work too. Mesh back chairs have become more and more common in recent years and it’s easy to see why – while giving all the support of a normal chair, they’re more ergonomic, durable, less likely to stain and have better ventilation, keeping the user cooler and dryer. Not all chairs have a built-in lumbar support, but if you’re working from home, roll up a small towel and place it at the end of your back for additional support.

 

4. Avoid the pinch (on your legs)

Again, using the ‘right angles’ analogy, the user should sit back into the chair and get good back support, with thighs parallel with the ground. Knees bent at a 90-120 degree angle with feet flat to the floor is best practice, but if the user can’t do this without feeling a ‘pinch’ at the back of their knees, then a footrest may be needed. If you’re like me, and are cursed with short legs, you will most definitely need a footrest. This improves blood circulation and stops that feeling of heaviness and fatigue when standing up after a long period of sitting.

 

5. The benefits of movement

This may be the easiest tip to remember, but it’s one we don’t all put into practice. A few years ago, it was recommended to take regular breaks (every hour or so) from screens to give our eyes a rest. With mobile phones, tablets and laptops becoming such a big part of our lives now, this advice is more important than ever, but it is now recommended we take a short break every 25 minutes. This has a lot of benefits for the body too however. It helps to alleviate stiffness, stress on eyes, improves circulation, improve productivity and can have mental health benefits. In an office, a quick walk to the canteen or a breakout area will do the trick. While, for remote workers, it could be a quick stroll to the corner shop or the kitchen for a coffee. Users who wish to take movement while working to the next level might consider a sit/stand desk. These come in electronic models with built-in motors, or retro-fit options which can be sat on top of existing desks and operated pneumatically. Research shows that ‘office workers who are equipped with a sit-stand desk are more productive, healthier and happier than those who are not’. Even standing for two hours of your work day can go a long way to losing weight, improving productivity and avoiding musculoskeletal disorders.

If you'd like to take further steps and look at improving the hardware you're using, check out our range online or give us a call. Many of us at OfficeMaster are fully-certified ergonomists so we can advise on the most suitable products for you.

 

 

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