Do you look forward to having a healthy and scenic office setting?
Well, ergonomics should be in place while designing your office. Ergonomic solutions will ensure you are as comfortable and productive as you can be.
Today, you spend between 40 – 60 hours in the office in a week. Thus, it becomes necessary to ensure that your working space supports your health — physical health, mood, and even, your mental health inclusive. This is because you spend the bulk of your waking moments there.
Don’t forget that when you are comfortable, the quality of your work improves. The purpose of ergonomics should be to increase your office comfort, safety, and efficiency. This means that your office environment should suit your type of person and your needs.If you are about creating your office (even if it is a home office) or upgrading it, something you could search for are these solutions.
Get an ergonomic chair
It is important to get proper ergonomic seating products when you want an office chair. These products reduce your chance of injury. Injuries may arise either from a fall or over time, muscle strain if proper chairs are not used.
Choose a flexible chair that supports a range of postures and your needs to work as an individual on different tasks. Something you could search for could be a mid-back chair that supports your lower back, middle back, and shoulder blade area. It should also have some form of built-in lumbar support.
High-back chairs are more personalized with adjustable lumbar support but also more expensive. This is to maintain the natural ‘S’ curvature of the spine. You can consider a low-back chair only if you’ll sit in it for very short periods of time. Otherwise, do your back a favor and do not buy them.
What must you do when trying to choose an office chair?
Ensure the height is adjustable – you should be able to angle your knees at 90 degrees with your feet firmly planted on the floor. You should also be able to recline as far as you want and the chair should have adjustable arm rests.
Ensure you move your chair up and down a few inches throughout the day to give your body different working positions. It will prevent your body from locking in place and being likely to get injured when you move or bend. Your ankles are likely to swell between 6 and 8 % at the end of a workday. If you sit in a chair that is too high, the odds of this happening increase. Test whether your chair is too high or not. Slide your finger underneath your thigh at the front end of your chair. If you find it easy to do, your chair is at a good height. If you have less than a finger’s width of space between your thigh and the chair, it is too high.
A close second to this is to check the depth of your chair. Having a correct seat depth can make a lot of difference to you if you suffer from back pain. Sit all the way back in your chair, make a fist and then bring it to the front edge of your chair. Then push it on your calf. If you can fit your full fist between the front edge of the chair and your chair, that is okay. If not, your chair is too deep.
Good lighting is very important
For people who write on a computer all day, eye strain is a real cause of headaches. Eye strain makes it close to impossible for you to focus and concentrate.
To prevent this, you should invest in task lighting — an adjustable task light to help you reduce glare. It will allow you to adjust illumination to fit the task before you at a particular time.
Adjust your computer monitor to avoid reflections on the screen. This is done by placing it a little bit below eye level. Also, ensure you position the task light to the side of the monitor.
Another thing to do is to increase the rate at which your monitor refreshes in Window Systems or to install a protection scheme. A good example is Eyedefender.
Repetitive stress could result in problems with your hand, wrist, and back. You don’t want this. Your elbows need to dangle evenly with the height of your keyboard and should be bent at an angle near 90 degrees.
A keyboard tray will help you achieve an ergonomically correct position. It will do this without you needing to sacrifice space or legroom. Your keyboard tray should include a mouse platform. Make controlled mouse movements by using your elbow as the pivot point. When you type, your wrists should not be tilted up. They should be straight and neutral.
A document holder will go a long way in preventing neck strain. Neck strain can occur if you repeatedly look down to the desk and back to the computer screen when typing. Document holders also cut down excessive cervical motion. Hence, helps in preventing muscle imbalances.
Get a standing desk
Don’t panic. I am not asking you to stand the entire 8-12 hours you spend at work every day. That would be impractical and maybe dangerous. All you need to do is to mix up sitting with standing throughout the day.
Get a desk that you can adjust to sitting and standing. You can hardly slouch while working in a standing position. If it is too expensive, use a combination of work surfaces where you can sit while at one, and stand while at the other.
Get a footrest
This may seem like an unnecessary accessory but it is not. It is important to keep your feet on the floor. Unless your feet are on the floor, your chair will not reduce pain and discomfort. What then happens if your chair is not adjustable or you are petite? Do not leave your feet hanging! You need a foot rest. Using a foot rest will reduce pressure on your feet and prevent pain. It promotes movement and supports your legs.
With these solutions, your office becomes a comfortable haven where you get your best work done.