Like any other computer geek, video editor or office worker, I’ve started to feel the aches that come with having a lousy workstation layout after years of sitting at a desk. The stiff chair, the too-high desk, and the cramped laptop keyboard have become a real pain in the neck (and shoulders, back, and elsewhere). So I did some research and learnt from ergonomics experts that an ergonomic workstation—one that supports your body in a neutral position—can lower the chance of discomfort or pain caused by these stressors.
An ergonomic workstation means that your neck isn’t twisted, twisted back, or twisted down; your arms aren’t elevated or extended to the side of your body; your wrists and hands aren’t bent out of their natural shape; your spine isn’t distorted. An ergonomic workstation allows you to sit comfortably at a computer for long periods. However, remember to take stretching breaks still and move around every hour.
It All Begins With Your Posture
Take a seat at your workstation. Is your lower and mid-back cushioned when your back is pressed against the backrest, or are there gaps between your spine and the chair? The best office chairs accommodate your back’s natural S-curve; bad chairs make you feel like you’re sitting on a log against a hard wall. According to Cornell University ergonomics expert Alan Hedge, if your chair doesn’t support your lower back, you need lumbar support.
If you spend a lot of time at your desk, investing in a good office chair with lumbar support is worth it. If you can’t afford a new office chair, a lumbar-support pillow and a seat cushion can turn even the most basic non-padded chair into something comfortable to sit in for a few hours. A lumbar support pillow can help you sit more comfortably in your chair by encouraging you to sit correctly, with your back against the backrest (correct), rather than leaning forwards or sitting on the edge of your seat (incorrect).
The Next Step is Compiling the Pieces of Your Ergonomic Desk Set
Whether sitting or standing, a height-adjustable desk can let you position your keyboard and monitor at the most comfortable height. Your arms and wrists should be neutral when typing on a keyboard at your desk: parallel to the floor or angled down towards your lap to reduce strain. There are a few ways to achieve this goal. To lower the keyboard, try mounting a keyboard tray under your desk or raising your chair higher, so your wrists are above the keyboard.
Important: If you’re writing things down or reading manual scripts more than you’re even using the keyboard, it’s critical to invest in an ergonomic paper holder. An ergonomic paper holder prevents neck twisting by moving the paper close to the monitor and keeping it at a reading angle. Keeping the document at roughly the same distance and angle as the screen will help keep your eyestrain at a minimum. Keep important items close to your body, such as your phone, stapler, or printed paperwork, to optimise your efficacy further. To reach anything you can’t get easily while sitting, stand up instead of risking an injury.
Increase Comfortability – Reduce Stress
Any anxiety or stress can cause your muscles to stiffen up, making work more difficult and potentially resulting in even more tension. As a result, incorporate items and daily rituals in your office that will assist you in relaxing. Noise-cancelling headphones, for example, can be used to drown out unpleasant noises. Bring a bit of nature to your workspace with a houseplant. What about using an essential oil diffuser to infuse your room with aroma and make you feel calmer or more alert?
Above all, you should experiment with the configuration of your ergonomic furniture pieces and desk height setting. Alternate between sitting and standing by raising or lowering your monitor, changing your chair, or raising or lowering your display and ergonomics document holder. Then, after 30 minutes or longer, assess how your body feels and fine-tune until you’re satisfied.
You Also Need Proper Lightning
At your workstation, task lighting helps your eyes focus while also balancing the illumination in your workspace. Ergonomics experts advocate appropriate lighting to prevent eye strain further and avoid craning your neck in an uncomfortable posture. Natural lighting at your workspace is ideal because it can improve your mood and energy while minimising eye strain—daylight and access to outdoor vistas allow your eyes to relax and recover from staring at a computer screen all day.
If your home or office doesn’t have windows, or if you’re working late or on cloudy days, combine overhead lighting with task lighting for the ideal lighting balance to help you focus.
Don’t Leave Out the Footrest
Just as it is important to have an ergonomic mouse, keyboard or an ergonomic document folder, you might want to consider an appropriate footrest. Use a footrest if your chair is too high for you to rest your feet flat on the floor — or if the height of your desk necessitates raising the height of your chair. If you don’t have access to a footrest, use a tiny stool or a stack of solid books instead. You will definitely feel the difference and might even say yes to the next after-work gathering because you’re not as tired and ready to party!
