As you probably know, working all day in an office is not good for your health. Staring at a computer screen damages the eyes. Clicking a mouse and typing on a keyboard can cause problems to your wrists. Sitting for too long in a bad position definitely causes health problems such as back pain. Adjusting your office workstations to be ergonomic is something that every office person should do. Here is a checklist of things you have to change to have a better workstation.
✔ Eye Position
Working with a screen can easily damage your eyes. Avoid having a high contrast between an environment and your screen. Adjust the brightness of the screen to suit the light in your office. Light blocking blinds can prevent the sunlight from outside reflecting onto your monitor.
Take a break from the screen and switch to see other objects every 30 minutes. This way you can avoid causing your eyes discomfort.
The distance between your eyes and the screen matters. It depends on the size of your screen and characters you read. Keep it between 40-76 centimetres. The top of the monitor should be slightly below your horizontal eye level. The angle from the top to the bottom of the monitor should be between 10° and 20°. Use an adjustable chair to move your eyes into a proper position.
✔ Sitting
Push your hips all the way back into your chair. Adjust the height and make sure that your feet sit flat on the floor and your knees are equal or slightly lower than your hips. Alter the back of your chair to be reclined at an angle of around 100°-110°. Support your upper and lower back with a cushion or small pillow. Choose from the adjustable chairs with cushions at Mark Perry office furniture to have an ergonomic workstation.
✔ Typing Position
A keyboard should be placed in front of your body. Pull yourself close to it and centre the section that you usually use in the middle of your body. Armrests should be removed or adjusted to the position that your shoulders can rest at. Slightly open your elbows and make sure your wrists and hands are straight.
✔ Working on Laptop
If you work on a laptop, you must add an external laptop holder and separate keyboard and mouse. Carrying it around can cause strain. Put it in a proper laptop backpack to reduce the strain.
✔ Mouse Position
Frequently clicking a mouse can cause pain at your wrists. It is important to have only a small movement when you are clicking. Keep the mouse close to your body. If possible, choose an ergonomic mouse that you only move by your fingertips.
✔ Sitting to Standing
Sitting on your chair all day is bad for your health. Take a break by walking around your office every 1-2 hours. Walk to another room instead of making a call or sending an email to avoid sitting too much.
There are innovative standing desks so that you can adjust from a sitting position to a stand up working position. You can change to a standing position when you sit for too long and change it back to a sitting position when required.
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