Office Ergonomics

Extended periods of sitting at a desk can take a significant toll not only on your back but also on your hip flexors and neck.

The emergence of the COVID-19 pandemic has led to the proliferation of remote work opportunities. However, this shift has brought about the development of unhealthy habits due to the increased comfort of working from home. Our familiarity with our personal environment tends to lead to a more relaxed approach to work habits. Assuming uncomfortable postures while sitting can have a detrimental impact on our well-being.

Discover these excellent office ergonomic practices that you can incorporate into your daily routine to enhance not just your posture, but also your overall daily wellness.

chair
Select a chair that provides adequate spine support. Modify the chair’s height to ensure your feet are flat on the ground, or utilize a footrest to align your thighs parallel to the floor. When armrests are present, arrange them so your arms can rest comfortably with your elbows near your body and your shoulders in a relaxed position.

Desk
Ensure there is adequate space for your legs and feet beneath the desk. Avoid storing objects underneath, as this can reduce available space and hinder proper sitting. If the desk is too low with an unadjustable height, place robust boards or blocks under the legs to raise it. Conversely, if the desk is too high and unadjustable, elevate your chair. Utilize a footrest for additional foot support if needed; lacking a footrest, consider employing a small stool or a stack of sturdy books. In the case of a desk with a sharp, unfurnished edge, cushion the edge or employ a wrist rest to safeguard against contact stress that can arise from prolonged exposure to a rigid surface.

keyboard and mouse
Position your computer keyboard directly in front of you, aligning your wrists and forearms, while maintaining relaxed shoulders. If you employ a mouse or another pointing device with your computer, position it conveniently within reach on the same surface as your keyboard. When typing, using a computer touchpad, or operating a mouse or pointer, ensure your wrists remain straight, keep your upper arms near your body, and position your hands at or slightly below elbow level. If feasible, adjust the sensitivity of the mouse or pointer to allow for light touch interaction.

Monitor
Position the computer monitor in a straight line ahead of you, positioned directly behind your keyboard, and at a distance of about one arm’s length from your face. Ensure that the monitor is situated no closer than 20 inches (approximately 50 centimeters) and no farther than 40 inches (around 100 centimeters) from your eyes. The upper edge of the screen should align with or slightly dip below your eye level. For individuals wearing bifocals, consider lowering the monitor an extra 1 to 2 inches (about 2 to 5 centimeters) to enhance viewing comfort.

Laptop
Employing a laptop computer could potentially result in discomfort due to its reduced screen height and the confined keyboard and touchpad layout. If you opt to utilize a laptop on your desk, it’s advisable to acquire an external keyboard and mouse, in addition to a laptop stand. This setup closely emulates the configuration of a desktop computer, minimizing potential discomfort.

Frequently used Objects
Place frequently used items like the phone, stapler, or printed materials near your body to minimize the need for reaching. If an item is beyond comfortable reach while sitting, make it a practice to stand up and retrieve it.

Telephone
If you frequently engage in phone conversations or often combine typing or writing with phone usage, consider using the speaker function or a headset. Avoid placing the phone between your head and neck. Keep in mind that even with a well-arranged ergonomic workspace, prolonged hours of sitting can be detrimental to your body. Make a conscious effort to stand up and take short walks during your workday. If feasible, attempt to do some of your tasks while standing. While seated, intermittently stretch your hands, fingers, and arms. Incorporating changes in your posture, standing intermittently, and moving around will alleviate strain on your body and contribute to your overall well-being.

Having good core posture, and how we can help you
But first, what exactly does our abdominal muscles do? Believe it or not, the core is capable of much more than just sit ups. There are many ways that you can strengthen your core. Sit ups are an example of flexion of the trunk. Your core is also capable of performing extension, lateral flexion, and rotation of the trunk. An example of extension of the trunk would be an exercise such as supermans. Lateral flexion of the trunk can be achieved by performing side bends. Lastly, Russian twists are a great example of an exercise that targets the rotation abilities of the core. Thus, sit ups are not enough if you truly want the most well rounded and strongest abdominals. Check out our Blog on Rolling Patterns Guide.

Enhance your core muscle strength with our assistance. Reach out to attuned vitality now and set up an appointment with Dr. Wendy. Allow us to guide you through the process of fortifying these muscles. Our aim is for you to experience optimal comfort during work, as no one wants to face discomfort while on the job.