If you have had to change your workstation to home recently, you may have noticed some new aches and pains in your back and upper body as you adjust to your new set up.
Below are 5 simple things you can do to help make sure your workspace is ergonomically correct.
1.Position monitor at least 50cm away and directly in front of you. If you need to raise your computer screen, consider using books or a small box, which helps reduce neck strain at work. When positioning your monitor, the top of monitor should be in level with your eye line.
2.Adjust chair height so your feet rest flat on the floor and your knees are level with your hips. To find this balance, some may need a foot stool to secure proper alignment.
3.Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be working overtime. Adjust the armrests on your chair to the point where your arms are slightly lifted at the shoulders. Doing so will allow the armrest to support just the elbow and take weight off the shoulders.
4.Take steps to control screen glare and make sure that the monitor is not placed in front of a window or a bright background. Position the computer with the window to your side to control light levels and glare. Also, be sure to look up and away from the monitor regularly, blinking your eyes to help reduce eye fatigue.
5.Use the backrest of the chair for support to prevent muscle discomfort. You should avoid working in the forward position or sitting on the edge of the seat without back support. Your goals is to maintain the normal “S” shaped curve of the spine. Ensure that your ear is in line with your shoulder, chin in and avoid sticking your chin too far forward as this places stress on the neck and shoulders
Following these five steps should improve the ergonomics of your desk and help you to enjoy a more comfortable work space.