Sitting improperly for long periods can create serious health problems. To maintain a healthier posture and work more comfortably, here are some tips on how to better organize your workplace.
Steps
Method 1 of 2: Maintain Correct Posture
Step 1. Adjust the height of the chair so that your feet are completely flat on the floor
This way, your knees and torso will be at the same height.
Step 2. Keep your wrists in a natural position
Avoid keeping them bent forward or backward. If possible, use an ergonomic keyboard or a regular model that is wide enough. To prevent your wrists from hanging while you place your hands on the keyboard, you could use a palm rest - it should only be used if it actually held your wrists up without forcing them into an unnatural position.
Step 3. Change your posture frequently
Regardless of the ergonomic level of your seat, staying in the same position for a long time is harmful. If you have an adjustable chair, alternate the following positions which always guarantee a natural and relaxed posture:
- Straight back. In this way, the torso will remain in a vertical position like the legs, while you will have the thighs horizontally.
- Reclined backrest. Lower the back of the chair back so that the torso is tilted 105-120 °.
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Inclined backrest. Adjust the seat so that your torso and thighs form a slightly wider angle of 90 degrees. Don't overdo the tilt, you may slide out of the chair.
Set Up an Ergonomically Correct Workstation Step 4 Step 4. You could stand upright if the desk was height adjustable
Warning: this position is recommended only for those who do not have to remain at the desk for long periods of time. In fact, standing for too long could harm your legs and back.
Method 2 of 2: Arrange your desk
Set Up an Ergonomically Correct Workstation Step 5 Step 1. Place the monitor between 50 and 100 centimeters from your face
This distance will prevent the eyes from straining. If the depth of the desk allows, choose a flat monitor if possible and place it in a corner to save more desk space.
Set Up an Ergonomically Correct Workstation Step 6 Step 2. Adjust the monitor so that the center is at eye level
The monitor should always be directed towards the face and preferably not create an angle greater than 35 ° to it. If you wear bifocals that force you to tilt your head to read on the monitor, lower it slightly or raise your chair (and use a footrest) so that it is about 15-20 ° from eye level. Either way, you don't need to tilt the screen towards your face.
Set Up an Ergonomically Correct Workstation Step 7 Step 3. Position the keyboard so that your arms are in the vertical position
Do not bring your forearms too far forward or too far back.
Set Up an Ergonomically Correct Workstation Step 8 Step 4. The keyboard must be at a reasonable height
To reach the keyboard, your forearms should not make an angle greater than 20 ° or 45 ° when you are standing, relative to the desk.
Set Up an Ergonomically Correct Workstation Step 9 Step 5. The mouse must stay close to the keyboard
Don't push it too far, because you need to be able to quickly switch between mouse and keyboard without putting too much strain on your arms and wrists. If the numeric keypad is positioned on the right, you may want to put the mouse on the left to better center the part of the keyboard you use the most. In addition, you could alternate the use of the mouse between your right and left hand so as not to strain them with prolonged use.
Set Up an Ergonomically Correct Workstation Step 10 Step 6. Keep everything you use frequently on hand; telephone, pens or books
It will save you from having to stretch to reach for these items whenever you need them.
If you have to read documents and use a music stand, do not place it next to the monitor, as keeping your neck turned for too long could strain the muscles. Instead, you could place documents between the monitor and the keyboard
Advice
- The lights should not create a reflection in the monitor.
- Try to move and stand up as much as possible, avoiding staying in the same position for too long.
- If you can't afford a footstool, you could use an old book. To adjust the height, tear off a few pages or add a few books.
- It would be best to get up and walk at least once every 30 minutes. Set an alarm on your computer or mobile so you don't forget it.
Warnings
- Don't wait for some discomfort to create an ergonomic workstation. Generally, it is more difficult to recover from an injury than to avoid it from the start, so it would be better to make the changes recommended in this article as soon as possible.
- If you feel the need to stretch, it means you need to get up from your chair and stretch your legs.
