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Working Ergonomically
Here are 10 Top Tips for working ergonomically at your desk.
1. Sit up straight
Add a small cushion for lumbar support if your chair doesn't have it built in.
2. Feet flat on the floor with thighs parallel to the floor
Adjust your chair to ensure you feet are flat on the floor while also keeping your thighs parallel with the floor.
A good chair with 3 adjustments is best to help acheive this.3. Arms parallel with the floor when resting on the desk
Adjust the desk height so your arms are parallel with the floor when they are resting on the desk in front of you. A desk should typically be around 70cm from the floor to the desk surface.
If you can't adjust a desk that is too high, raise your chair accordingly and use a footrest or some other platform to meet the requirements of point 2.4. Top of computer screens are level with your eyes
Use an adjustable monitor stand or place screens on books to get them to the right height.
Monitor stands are recommended to provide earthquake resiliance and greater positioning flexibility.5. Raise laptops up and supplement with a wireless keyboard and mouse.
Laptops are made for portability, not ergonomics. Where you have a persistent workspace, raise laptops up to get the screen at the correct level. Use an external keyboard and mouse to solve the problem of using the inbuilt ones once raised off the desk.
Wireless options are most convenient and tend to promote better ergonomics as you are more likely to position the device where you need it as opposed to where the cord allows.6. Take regular (every 45 minutes) microbreaks.
Stand up and try to touch your toes, do some stretches, go to the bathroom, or go get a drink. Anything at all to break the routine. Just Move!
It also helps eye fatigue, concentration, and overall productivity7. Stay hydrated!
Office environments are often air-conditioned which also act as dehumidifiers. Keep a water bottle handy and take regular sips.
...but don't let it stop you taking your regular movement break.8. Advanced - Multiple Monitors
Improve productivity and decrease efforts switching between applications by using multiple screens
Please contact us if you would like to know more.9. Advanced - Ergonomic Keyboards
If you type a lot and suffer from carpal tunnel pain then these can really help! They can take a bit of getting used to but are absolutely worth it!
Please contact us if you would like to know more.10. Advanced - Standing Desks
A great solution to prolonged sitting is to stand up for a bit. Sit/Stand desks are a great way to give you the ability to do both. There are options that work with your current desk too.
Please contact us if you would like to know more.