You’ve been working at your computer for hours and you’re starting to feel the strain. You want to keep going and get more done, but your back is begging you to take a break. If you’ve ever felt this way, you’re not alone! Desk jobs can cause back pain, neck and wrist strain, headaches, vision problems, and more. Luckily, you can protect yourself with proper computer ergonomics—here are five tips.
Tip #1: Upgrade to a High-Quality Computer Ergonomics Chair and Pay Close Attention to Your Posture
Sitting for eight hours each day increases your risk of musculoskeletal disorders, so it’s crucial to maintain proper posture at your desk. Investing in a high-quality ergonomics chair is one of the best things you can do for your health at work. The right chair will help you maintain good working posture and prevent injuries like carpal tunnel syndrome, tendonitis, and neck and back pain.
While you’re sitting, keep your back straight, head level, and shoulders back. When possible, keep your knees and hips at the same level and make sure the balls of your feet are on the floor. If your feet dangle or you find yourself bending forward at the waist while sitting at a desk, it’s time to adjust.
Tip #2: Adjust Your Desk Height
It’s important to make sure your desk is situated so your computer monitor sits at eye level. Standard desks are 29.5 inches tall, which is the wrong height for 95% of people. If you have a regular desk, you can raise it by placing wood blocks under its legs or by adding risers to the feet of your chair. If your desk is too low, you may want to purchase a standing desk instead.
Do you need help improving workstation setups in your company’s offices?
Contact McClure Ergonomics Today to Discuss Your Office Ergonomics Needs!
Tip #3: Protect Your Wrists and Hands from Repetitive Strain
Typing all day? Keep your wrists straight or slightly bent backward, forearms parallel to the floor, knees and hip joints bent at 90 degrees, and feet flat on the floor to protect yourself from repetitive strain injuries.
Wondering how that should look? Watch this short video from The Wall Street Journal.
Tip #4: Take Regular Breaks
Get up and walk around every hour or so to give your muscles—and eyes—a rest. Also, don’t forget to stretch. Here are four simple but effective exercises you can do right at your desk.
Tip #5: Request a Workplace Safety Analysis, Including Ergonomics of Computer Workstations
Technology is constantly changing and improving, so keeping up with the latest trends and solutions in ergonomics with computers is essential. A thorough analysis will help you make adjustments, invest in the right products, and avoid costly injuries. When analyzing workspace ergonomics, don’t forget your remote workers, as they can be even more prone to injuries related to poor ergonomics.
Don’t Let Poor Computer Ergonomics Cost Your Business
Remember, preventing injuries is easier and less expensive than treating them!