Working in an office means that work never gets done. There's always something to do. Most of that work gets tossed to the side, never to be seen again until weeks or months later. Office work often involves sitting at a reception desk for long periods at a time.
This can lead to chronic fatigue and workplace injuries. Back, neck, and wrist injuries are common problems of office employees. Working in an uncomfortable office environment can reduce your enthusiasm and productivity levels. It has a negative impact on your work and can cause serious health problems.
Carpal-tunnel syndrome, ruptured discs, tendinitis, and tension neck syndrome are all causes of non-ergonomic office spaces. But luckily there are solutions. Here are some ways you can improve the comfort, efficiency, and safety of your workplace. In this guide, you'll learn the seven ways to create an ergonomic office.
1. Focus On Your Chair
First things first. Improving the ergonomics of your entire office starts with your chair. Your chair can make a huge difference when it comes to efficiency and preventing injury. Choose an office chair that comes with adjustable heights and customizable features that contour the curves of your body.
Then you can focus on changing the rest of your office by choosing the right office furniture that reflects your new seating position. For now, though, invest in an office chair that has armrest height and position, an adjustable backrest, and customizable seat height and pan depth.
You should also learn how to properly sit in your office chair. Keep your feet planted on the floor or on a footrest. Your knees should sit at a 90-degree angle so that your thighs are parallel to the floor. Never leave forward in your chair. Your back should rest comfortably against the backrest.
Sitting this way allows the lumbar support to support the curves of your lower back. You hips and thighs should be supported by your seat by having a two to four finger-width space between the seat and the back of your knees. In addition, your forearms should be supported by the armrests and your shoulders should feel relaxed. Your elbows should be placed at a 90-degree or 100- degree angle.
2. Use Your Keyboard & Mouse Correctly
This rule is imperative to working comfortably and ergonomically. You don't want to end up hunched over your computer, no matter how much it feels good at the moment. Your elbows should remain at a 90-degree angle while your forearms are supported by your armrests. While they should remain in that position, they should be relaxed every time you're using the keyboard and mouse.
Whenever you're not typing, make sure to give your wrists a break and allow them to rest comfortably on your reception desk. You can also use wrist gel pad at your keyboard in which you can use while typing or resting your wrists.
3. Adjust Your Monitor
Whenever you're working, you should maintain your natural head position. This means that your head should be in line with your shoulders and your shoulders should be in line with your pelvis. If you work on one monitor, place it directly in front of you at arm's length. If you use dual monitors, place them farther back.
In addition, dual monitors should be angled to the far left and right with the ends of the monitors angled towards you. The monitors should be angled enough that they create a "V" shape. Before working, make sure that your direct-line-of sight in in line with the third top of text on the screen.
4. Change The Way You Speak On The Phone
Office ergonomics involves more than changing the way you sit and the way you use office furniture. It also involves the way that you use your phone. If you're someone who constantly works on the phone, then you should invest in a headset. This will prevent you from holding the phone in between your ear and shoulder, which is one of the leading causes of back and neck pain.
5. Invest In The Right Office Supplies
Now it's time to change the way that you use your office supplies. Your office supplies shouldn't be so far out of reach that you have to stretch or get out of your chair to get them. Keep them within reach for easy access. Invest in office supplies that include ergonomic features such as cushioned pens and reduced pressure staplers. Both of these items can reduce wear and tear of your hands, especially if you use them a lot.
6. Use A Document Holder
An ergonomic document holder can improve the efficiency and comfort of your workplace. This is a great investment if you're someone who uses paper documents often. This allows you to be more productive at your desk with a document holder that's adjusted at eye width. Not only will you maintain your head in line with the given task, but you'll also prevent neck twists and jerky movements from happening. There are document holders that are designed to fit a wdie variety of Sohomod reception desks.
7. Take Breaks From Your Office
It's important to take regular breaks from the office. Make good use of each of those breaks. For example, you can take a walk around the exterior of your office during your lunchtime. Set a timer to remind you to get up and stretch for every minutes of each hour.
Your break is also a good time to take a look at your office and see if it meets your ergonomic goals. During this time, you'll want to adjust your office chair, adjust your monitors, and stretch out your legs. Each of these little changes can improve your health and productivity. The more comfortable you are, the more you'll want to work at your desk.
