The importance of office ergonomics is often overlooked until someone experiences discomfort or sustains an injury, such as carpal tunnel or a repetitive strain injury.
By implementing the following simple changes in the setup of your workspace, you can help prevent these injuries from occurring in the first place.
Chair: Adjust the height of your chair so that your feet rest flat on the floor and your knees are bent at a 90-degree angle. Your forearms should be parallel to the floor while your hands are resting on your keyboard and your wrists should not be bent. Pay attention to your posture and avoid slouching while seated.
Computer Monitor: Your monitor should be positioned at or slightly below eye level. Adjust the brightness of your monitor and take frequent eye breaks to reduce the likelihood of eye strain. The Canadian Association of Optometrists recommends that you follow the 20-20-20 rule for eye breaks: Every 20 minutes, take a 20-second break, and focus your eyes on something at least 20 feet away.
Desk: Ensure that frequently used items on your desk are placed within easy reach, eliminating the need to stretch unnecessarily. Remove items from under your desk that may be preventing you from having proper foot placement. Move or tie up loose cables that could pose a tripping hazard.
By following these tips, you are taking the first steps to having a safe and comfortable workspace. This will enhance your productivity and help you avoid future pain and discomfort. It can sometimes be difficult to see the value in spending time to set up an ergonomic workspace, but these minor changes could prevent a major injury.