One of the most important elements in good ergonomics is the relationship between the head and neck. Image from NIH Computer Workstation Ergonomics: Self Assessment Checklist.Ī good chair is expensive, but it’s an investment that will easily last you ten years or more. Make sure to read the documentation for your chair, because some office chairs have lots of adjustments, and if you don’t set them right, that could make things worse. Some people benefit from a footrest, especially if they need to raise the chair to match a desk that is for people taller than them. Try to keep both feet on the floor and not slouch too much. But you can have a great chair and still sit in a bad position. A good chair should be adjustable in height, it should have adjustable armrests, and it should have lumbar support.
The chair is probably the most important element of an ergonomic office setup. An ideal approach is to change from sitting to standing several times a day, rather than using just one position. Some people may be fine using a standing desk all day, but it can fatigue your legs and feet.
You can adjust the height of your chair more easily than the height of your desk, so that’s one way to adapt to desks that aren’t the right height.Īnother option is a sit/stand desk you’ll be able to adjust the height of the desk in both positions. If you are shorter or taller than this, it’s a good idea to try to get a desk that is more appropriate to your height. This height is good for people who are around 6 feet tall, but most people aren’t that height. Most office desks are about 29 in., or 73 cm high. Here are ten steps to improve your ergonomics and make your work a lot more comfortable. Working in any fixed position for a long time can be dangerous, but there are ways you can mitigate this by paying attention to the type of desk, chair, and peripherals you use and how your hardware is positioned. You may get back pain from sitting improperly neck pain from having your monitor at the wrong height and hand and wrist pain from repetitive actions such as typing and mousing. How To 10 Steps to Improve Your Computer Ergonomicsįor many people, working on a computer for long periods of time can lead to pain.
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