Office workers spend around 75% of their days sitting down, which shows how important getting the right workplace set-up is.
An important place to start is with ergonomics as it decreases the discomfort you feel after a long day at your desk. Perhaps you’ve heard about office ergonomics, and you want to incorporate it into your daily life.
Sounds like you? Luckily, you’ve come to the right place. Here is our top office ergonomic tips to try.
Follow the 20/20/20 Rule
We understand the importance of office ergonomics, which is why experts suggest following the 20/20/20/ rule.
This means that for every 20 minutes you spend looking at the screen, you should spend 20 seconds staring at an object 20 feet away. It’s effective because it gives your eye muscles a break and minimizes the risk of eye strain.
Don’t Slouch
Our second work from home ergonomics tip is never slouching at the desk. When you do, you put pressure on your vertebrae which causes back issues. Instead, choose a hard-backed chair, as you would find here, and place a rolled-up towel, so it sits against your lower back.
This will prevent stiffness and ensures you maintain the perfect posture.
Prioritize Leg Room
On your “home office ergonomics checklist”, find a work surface that offers plenty of space for your knees. Never sit directly in front of drawers as they’re an obstacle between you and your computer.
Is the desk too short? Then invest in a study board or slip blocks under the table legs to prop up your worktop.
Keep Your Monitor at Eye Level
One of the most important ergonomic tips for computer users is keeping your monitor at eye level. If it’s too low, then you’ll tuck your chin to see it, which will cause neck pain. Too high? Then raise your desk until it’s at a comfortable height.
As a general rule, keep your computer monitor an arm’s length away and at eye level.
Take Regular Breaks
If you’re looking for underrated ergonomic practices in the workplace, know it’s taking regular breaks. Make sure you stretch every 30 minutes and take at least one hour’s lunch so you can refuel and rejuvenate.
But avoid spending lunch at your desk. Instead, go for a stroll around the local park or go to the break room and catch up with co-workers for a well-deserved break.
Keep Your Keyboard Within Reach
Although it’s often overlooked, remember to keep your keyboard in the right place. This should be in front of the monitor so you can easily reach it. If not, you’ll frequently turn your head or neck, which will cause discomfort after an extended period.
Sit Properly
Another useful tip is learning how to sit properly. For instance, when you sit at a desk, keep your upper arms parallel to your spine, so your forearms rest atop the work surface. If you forget, bend your arms at a 90 degrees right angle to reposition yourself.
You can also adjust your armrest as this will support your shoulders, reducing the chance of you slouching.
Support Your Feet
Never let your feet dangle as it puts strain on your lumbar spine. Instead, keep them planted flat on the floor. And if this is impossible, invest in a footrest or a stack of books to support your feet.
Get the Lighting Right
It’s no surprise that natural light helps you see your work better. But are you using it correctly?
For instance, reduce glare by setting your desk next to a window rather than in front or behind you. Plus, your screen must be brighter than outside, so pull down your blinds on a sunny day.
Reduce Repetitive Movement
Even if you’re dedicated to following these ergonomic tips, repetitive movement can affect your well-being. The key is to change tasks regularly to avoid strain.
If this is impossible, then swap sitting for standing at your desk, which not only improves productivity but protects your spine.
Use Your Mouse Mindfully
Many of us are guilty of moving our mouse back-and-forth, often known as “windshield wiping”. This is notorious for causing wrist pain as it puts strain on the wrist’s nerves and tendons.
Instead, use your whole arm to operate a mouse, and you’ll find it’s far more comfortable.
Perfect Using Two Computer Screens
If you work with two monitors, you’ve likely experienced neck pain from switching between the two. Luckily, you can avoid this by trying this useful tip.
Place the screen you mostly use in front of you and keep the other to your right. Use both at the same time? Then keep them side-by-side, so their edges touch and angle them towards you to prevent straining your neck.
Avoid “The Tuck”
You know “The Tuck”. It’s when, as you’re using a computer, you lean forward while your feet drift back and rest on the base of their chair. Or you may tuck your feet under the chair.
Either way, your feet aren’t getting adequate support which means you slump. If you do this, then sit back in the chair and extend your legs to boost circulation and increase your overall comfort.
Our Office Ergonomics Tips
Hopefully, after reading our office ergonomics tips, you’ll improve your work environment.
Office workers must take regular breaks, follow the 20/20/20 rule, and learn how to sit in their chairs properly. You must find an effective ergonomic chair and support your body, from your spine to your feet. Good luck!
