The average office employee spends at least 5 hours a day sitting at their desk. This prolonged position is rough on your physical and mental health, but sometimes it is unavoidable.
To limit the chances of hurting yourself at work you could make yourself more comfortable.
Read this guide to create an ergonomic workstation in a few simple steps.
Adjust Your Chair and Posture
How and where you sit is one of the most important factors for staying healthy. Therefore, your office furniture should cater to your posture.
Either adjust your chair or buy a chair that can be adjusted per your specific height and body type. Alter the height so your feet are flat on the floor. Change the angle of the back of your chair to about 100 degrees so that it supports your upper and lower back. Then raise or lower your armrests so that your shoulders are relaxed while you type.
Once you have your chair set then realign your body so that you sit upright. Do this by moving your hips to the back of your chair.
You can also add cushions to your chair like a lumbar support or neck pillow to keep your spine straight.
Position Your Keyboard and Desk
An ergonomic office setup is not complete without a proper desk and keyboard tray. Your arms and hands will be in the same position at your desk for 5 hours a day so make sure they are at the right height.
Use a keyboard tray placed in front of you and at the correct height so that your elbows sit on the arms of your chair. Place the keyboard at 100 degrees from your body when your back is against your chair.
There are many desk options available, but they should be adjustable by height. Use a standing desk found at uncagedergonomics.com if you move a lot during the day or if standing is more comfortable for your back.
Center Your Computer Screen
Your ergonomic office space requires you to look at your computer screen without strain on your neck. Therefore, the screen should be directly above your keyboard and at eye level. When reviewing or transcribing documents place them under your computer to limit movement.
Reduce the glare by placing your computer at a right angle of a window. Also, buy a blue light reduction cover for your office space to reduce the strain on your eyes.
Beyond Your Ergonomic Workstation
In addition to your ergonomic workstation, the office design layout needs to be equipped for you to step away from your desk. Include lounging areas to relax. A gaming or conversation section to take your mind off of difficult tasks. And a comfortable break room that allows you to enjoy lunch away from work.
All of these additions will help improve your productivity as you reset your mind and give your body a break from the screen.
Check out our business section for more ideas to increase your work performance.