Is your workplace ergonomically configured to be comfortable and conducive to productivity? Most people don’t take the time to ensure that their workstation is appropriately set up. But ergonomics is essential for comfort, safety, and optimal productivity in any workspace. In fact, 34% of all injury and illness cases involve musculoskeletal disorders (MSDs), which are the second most frequently reported work-related illness or health condition, according to the Bureau of Labor Statistics.
The most important step in creating an ergonomic workspace is to evaluate your current setup and make adjustments as needed. To find a high-quality standing desk for your office, FRISKA Desk is a great place to start. However, it is important to note that there is no single “correct” configuration for an ergonomic workspace. Every body type and work style is different, so it’s important to customize your setup to fit your needs.
Here are 6 tips to help you create a perfect ergonomic workspace:
1. Choose an Adjustable Desk
An adjustable standing/sitting desk will allow you to alternate between sitting and standing positions throughout the day, which can help reduce fatigue and improve circulation. FRISKA Desk offers a wide range of height-adjustable stand desks to suit any office environment. Choosing a sit-stand or a standing desk would be best depending on your individual needs. This will allow you to work in both positions and adjust your position as needed throughout the day.
How do you know if your desk is the right height?
- When you’re standing at your desk, your elbows should remain close to your body and bent at a 90-degree angle. When typing or working on the computer, your wrists should align with your forearms.
- The standard desk height is between 28 to 30 inches, but again, this will depend on your individual needs.
2. Invest in an Ergonomic Chair
A good ergonomic chair should be comfortable, supportive, and adjustable for your needs. Look for one that has adjustable armrests, lumbar support, and a tilt feature so that you can adjust the chair’s height and position as needed. Some chairs even come with built-in massage features for added comfort and relaxation. Here are the important factors to consider when selecting an office chair:
- Height: Make sure the chair is adjustable to customize to your body size.
- Backrest Recline and Tilt: The back of the chair should support your spine and provide lumbar support. It should also have tilt options so you can adjust it according to what feels comfortable for you.
- Armrests: Armrests should also be adjustable in order to provide your arms with adequate support.
- Material: Make sure the material of your chair is breathable and comfortable on your skin.
3. Place Your Monitor at the Correct Distance
Your monitor should be placed directly in front of you, with the top of the screen at eye level or slightly below. The ideal distance between your eyes and the monitor is 18 to 24 inches away. If your office has adjustable monitor arms, you can adjust the height and distance of the screen to fit your preferences. This will reduce strain on your neck and shoulders and improve visibility. If you use multiple monitors, ensure they are aligned at the same angle and distance to promote good posture.
4. Adjust Your Keyboard and Mouse
Your keyboard should be placed directly in front of you with a slight negative tilt and separate wrist supports if needed. Your mouse should also be placed close enough to reach comfortably without straining your shoulders or wrists. Many keyboards and mice come with adjustable heights or angles that can be adjusted to fit your needs.
- The keyboard should have a slight angle to reduce pressure on the wrist. Your mouse should be of a size that fits comfortably in your hand and should have an adjustable sensitivity setting.
- All adjustments should be made to keep the hands, wrists, and arms in proper alignment with the rest of your body to reduce strain and fatigue.
5. Improve Your Lighting
Proper lighting is essential for reducing strain on your eyes and promoting a productive workspace. If you work in a bright office, consider investing in an adjustable desk lamp to adjust the brightness of the light to suit your needs. Additionally, if possible, try to position yourself near natural light sources to reduce eyestrain. Here are some tips for optimal lighting:
- Use warmer light sources (i.e., yellow or orange) to reduce eyestrain and improve focus
- Position the computer screen away from bright lights and windows
- Keep your workspace well-lit without creating glare on the monitor surface
- Make sure ceiling fixtures are at least two feet above your head when you’re sitting
- Invest in a computer monitor hood to reduce glare from overhead lighting.
6. Organize Your Workstation Into Zones
Organizing your workstation into zones will help you stay organized, productive, and focused. Separate the areas of your workspace into distinct sections for different tasks (e.g., one zone dedicated to computer work, one zone dedicated to writing or reading, etc.). This will ensure that everything is within reach and reduce distractions. Additionally, remove any unnecessary items from your desk to reduce clutter and distractions.
If you’ve been suffering from aches and pains related to your workspace, take the time to make these adjustments for improved comfort and productivity. The right chair, monitor positioning, keyboard and mouse setup, lighting conditions, and organization will help you maintain good posture and reduce strain on your body. You can also consider investing in ergonomic accessories such as an adjustable footrest or wrist support to improve your comfort. With these adjustments, you will be well on your way to a more comfortable and productive workspace.
By following these tips, you can create an ergonomic workspace that is comfortable and promotes productivity. With a few simple adjustments, you can ensure that you are working in the best possible environment. This will help you stay focused on your work while avoiding any discomfort or strain caused by poor posture or ergonomics.