If you’re working at an office desk for most of the day, having ergonomic support is super important. Studies show that people working in the office all day actually tend to experience more back pain than manual laborers. And this is because of an awful posture and improper ergonomic support. Additionally, bad posture at the desk correlates with increased risks for heart disease.
Several types of pain and injury can occur from bad ergonomics at your desks. Some include carpal tunnel syndrome, repetitive strain energy, and back, neck and upper body problems. And if you’re not treating your body well, everything is going to be a lot harder.
Here are some essential ergonomic support tips and products to be aware of and adjust in your home office:
Correct Chair Height
Having the correct chair hight is vital for maintaining good posture throughout your workday. But also, having a bad-quality chair is not going to do you any favors either. Try to adjust your chair so that your thighs are at the same level as your hips.
And if you can, invest in a chair that has excellent back support.
This will do wonders for long hours spent at the desk. Also, consider getting a footstool to put below your desk. This will help ensure that your feet are lying flat on the floor and make it easier for your thighs to stay parallel to your hips.
Space Your Equipment Properly
Straining your muscles with constant reaching for things is not ideal. And if you don’t space your equipment correctly, you may find that you’re experiencing a lot of pain in your neck, back, wrists, and fingers. To avoid this, you’re going to need to be mindful for where you’re placing your computer, keyboard, and mouse in the right places.
Make sure that your monitor screen is around an arm’s length away. If it’s too close, you may be hurting your neck. And if it’s too far away, you could be straining your back by leaning towards it. Try to set up your keyboard slightly closer to you but in a way that you can keep your wrists straight and your hands at the level of your elbows.
Also, check that your mouse and keyboard are flat against your desk and on the same surface. If one is higher up than the other, it can hurt your hands. You can also consider getting an ergonomically-designed keyboard.
Keep Essential Objects Close
When you’re working, you may find yourself always reaching for a pen and paper or maybe your phone.
Reaching so much can actually add to the strain. So it’s best to keep these essential objects as close to you as possible to avoid repetitive reaching across distances.
Keep the things that you need as close to you as possible. And make sure not to keep things under your desk so that your feet and legs have enough clearance. If you don’t have enough room on your desk, consider getting a caddy on wheels to hold all the things that you need in reach but shouldn’t be reaching for.
Add Pads to Your Desk
If you find that your desk has a sharp edge that you’re continually hitting yourself against, you may want to add pads to it. This will prevent the possibility of injury as you’re working.
Also, if your keyboard is higher up and you use it for a long time each day, consider getting a wrist rest to maintain the longevity of your wrist.
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