How to set up workstation ergonomically?Â
If you are opting for working from home or have started freelancing. The first thing that you have to ponder on is that how to set up workstation ergonomically. Slumping on a sofa or bed while working is a Big No-No for you. As it can only result in chronic back and neck pain as well as a very bad posture. Position yourself in such a way at your workstation that you do not feel any fatigue, strain, stress, or aches. Ultimately, this will increase your work productivity.
This is why you have to make a cozy workspace so that you can work with total comfort and ease. It will enhance your performance.
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What does ergonomics mean?
Basically, it is a science that focuses on the user’s overall experience in terms of comfort, performance, satisfaction, health, and safety.
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Sort out sitting on your desk to remain injury-free
Reduce the risk of long-term injury by keeping in mind the following things while sitting on your desk:
- Keep your head balanced.
- Place your arms relaxed by your side and forearms parallel to the desk.
- While choosing a chair, opt for one that supports your back.
- The screen must be at an arm’s length from you.
- The top of the screen shall be at eye level.
- Plant your feet flat on the floor. You can also place a footrest for extra comfort.
Right placement of the keyboard
Always make sure that your keyboard is placed in front of you while typing. In order to let your wrists rest during breaks, leave a space of 3 to 5 inches at the front of the desk. You can also use a wrist rest.
Position the mouse closer to you
Choose an ergonomic mouse instead of the traditional one. This allows your wrist to remain neutral. Along with a mouse pad use a wrist rest. As the name indicates it lets your wrists relax. Keep moving the mouse pad for a variety of wrist movements. So, that any chance of injury can be prevented.
Carpal Tunnel Syndrome and the use of keyboard and mouse at work
Make an extra effort for the optimal placement of the keyboard and mouse to keep “Carpal Tunnel Syndrome” at bay. As you constantly use computer keyboard or mouse to meet the dreadful deadlines. The hands and wrists get overburdened. It leads to swelling around the wrist causing heavy pressure on the median nerve. This is the start of painful Carpal Tunnel Syndrome.
Get rid of Screen reflection
As soon as you start thinking that how to set up workstation ergonomically, keep in mind the sunlight and overhead lighting’s reflection on the screen. You have to avoid it as much as possible. If you are going to set up the workspace by the window then always draw the curtains and blinds to keep the computer screen glare-free. Meanwhile, to evade screen reflection adjust the computer screen’s contrast and brightness. Your eyes will thank you for it.
Digital Eyestrain and use of computer
Thankfully, Computer vision syndrome or digital eye strain can be fixed by creating a better work environment.
Tips to fix computer vision syndrome
15 Minutes Eye Rest
Rest your eyes for at least 15 minutes after using a computer, mobile, tablet, or any other digital device for straight 2 hours.
Follow The 20-20-20 Rule
After every 20 minutes of using a computer, look away from the digital device at a distance of 20 feet for 20 seconds. This will help to ease off the digital eye strain or computer vision syndrome.
Take a break!!
Do not sit for long hours at a stretch. The general rule of thumb is to walk for 3 minutes after every half an hour of sitting at one place. Your muscles get overworked if you sit for long. Your limbs get numbed and your back starts to ache. Stretch your legs and arms. Take deep breaths and you are good to go.
Tailor your movements while working for long hours. As our joints lubricate through frequent movement, so keep moving all along.
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- While reading a long email flex your toes.
- When warming up food, jog around, do jumping jacks, or simply squat.
- Walk around while having long phone calls.
- If you have a standing workstation, alternate between half an hour of sitting and standing while working.
Movement-small or large is an important part of good workspace ergonomics.
Switch to handsfree
If your work demands long phone calls then ditch the handset with a headset. Cradling the phone in between your ear and shoulder will only result in neck and shoulder muscle strain.
Place frequently used objects at an arm’s length
Keep those objects that you need every now and then while working in easy access. Place a document holder and often used stationary up close. This will help from repeated twists and stretches. Many times just searching for things makes one exhausted. Doesn’t it?
Sitting in one place for a long time leads to diabetes, cardiovascular diseases, stiff neck, and carpal tunnel syndrome.
Keep the head and spine neutral
The human head weighs around 5kgs or 11 pounds. So, if you are sitting straight while working on the computer. Your spine is neutral. But as you slouch, the weight of your head falls on your spine as well. This leads to unbearable pain in the neck, shoulders, and back as well as irreversible spine damage in the long run. Try to maintain the natural curves of the spine. To evade text neck, look down with your eyes, not your neck.
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Always sit straight, looking ahead. Place your computer screen right in front of you. And in case you have two screens then place the primary screen in front. Whereas, keep the secondary screen moving to the right and left side of the primary screen on weekly basis. In this way, your neck and eye muscles won’t get strained.
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Choose your chair wisely
If you are going to have a computer chair then it already comes with height adjustments and has got built-in lumbar support.
In case, you are selecting a normal chair then choose the simple straight-backed dining table chair.
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Keep your thighs and legs parallel to the seat cushion. Nowadays, medicated coccyx and lumbar support cushions are easily available. Place it on your chair for added comfort. Many people complain of tailbone pain following childbirth or an accident.
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Keep your back aligned with the back of the chair. Leaning over while working will only result in fatigued muscles. Use a footrest if your feet keep hovering on the floor, as your back is planted along the back of the chair.
Types of equipment needed for an ergonomic workstation
- Cushions and pillows for lumbar and coccyx support
- Footrest
- Ergonomic keyboard and mouse
- Laptop riser
- Lamp
- Microphone
The Last Words
How to set up workstation ergonomically? It has been answered thoroughly in this piece of writing. Always remember the four key areas worth focusing on. We have discussed these areas in detail that including the head, back, movement, and arms.
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We wish you luck in setting up your workstation ergonomically. Where there is value-added comfort, satisfaction, and immense productivity.