A comfortable body is a PRODUCTIVE body!

How is your workstation set up? Are you hot desking in the office or swapping desk location at home?

In today's fast-paced digital age, many of us spend a significant portion of our day hunched over desks, peering at screens, and typing away. With this sedentary work lifestyle becoming the norm, it's crucial to prioritize proper workstation ergonomics to ensure both comfort and productivity. In this blog, we'll delve into the top tips for setting up an ergonomic workspace that promotes a healthier, more efficient work environment.

1. Chair Selection and Adjustment: The foundation of ergonomic comfort lies in your choice of chair. Opt for a chair with adjustable seat height, backrest angle, and lumbar support. Your feet should rest flat on the floor, and your knees should be level with or slightly lower than your hips. Ensure the chair's backrest supports your lower back's natural curve, promoting good posture.

2. Monitor Placement: Position your monitor at eye level, approximately an arm's length away from your face. This prevents straining your neck by looking up or down for prolonged periods. Use a monitor stand or adjustable arm to achieve the ideal height. The top of the screen should be at or just below your eye level.

3. Keyboard and Mouse Placement: Keep your keyboard and mouse close to your body to avoid overreaching. Your wrists should remain in a neutral, straight position while typing and mousing. Consider using a keyboard tray to adjust their height if needed. Utilize keyboard shortcuts to reduce excessive mouse usage, which can strain your wrist and forearm.

4. Desk Setup: Choose a desk that accommodates your work needs and allows ample space for your legs and knees. Ensure your arms can comfortably rest on the desk at a 90-degree angle while typing.

5. Lighting Considerations: A well-lit workspace is essential for reducing eye strain and maintaining focus. Natural light is best, but if that's not available, use soft, adjustable lighting that doesn't cast harsh shadows on your workspace. Position your light source to the side of your dominant hand to avoid glare on your screen.

6. Regular Breaks and Movement: Even with the perfect ergonomic setup, prolonged sitting can lead to discomfort. Set a timer to remind yourself to take short breaks every 30-60 minutes. During these breaks, stand up, stretch, and move around.

7. Monitor Glare and Screen Settings: Minimize glare on your screen by adjusting the angle and position of your monitor. Tilt the screen slightly downward to prevent reflections. Adjust your screen's brightness, contrast, and font size to reduce eye strain.

8. Foot Support: If your feet dangle when seated, use a footrest to maintain proper posture and prevent circulation issues. Your feet should be flat on the ground or supported by the footrest. This also helps distribute pressure more evenly across your thighs.

9. Personalization and Comfort: Everyone's body is different, so tailor your ergonomic setup to your unique needs. Use cushions or pads to support your back, seat, and wrists. Invest in an ergonomic mouse and keyboard if they enhance your comfort and reduce strain.

10. Regular Assessments: As time goes by, your ergonomic needs may change. Regularly assess your workstation setup and make adjustments as needed. Listen to your body – if you're experiencing discomfort or pain, it's time to revisit your ergonomic set-up.

Prioritizing proper workstation ergonomics is an investment in your well-being and productivity. With the right adjustments and habits, you can create a workspace that supports your body, minimizes strain, and enhances your overall work experience.

Remember, a comfortable body is a productive body – take the time to set up your workspace for success. If you're uncomfortable in your current work station set up reach out for an Ergonomic Assessment with Alana.