The human body is designed to be in constant motion. However, many jobs require workers to spend a significant amount of time sitting at a desk, in front of a computer, sometimes for continuous seven-hour stretches.
While it may initially sound comfortable and relaxing, if proper posture and rest periods are not maintained, it can be detrimental to health.
Comfort is synonymous with productivity, and productivity is key to the profitability of a business. To achieve this, motivation alone is not enough. It is important to ensure that employees can work comfortably in safe and suitable spaces.
This is where ergonomics in the workplace comes into play. If you want to avoid back, head, chest, and muscle pain, it’s important to follow some advice.
Optimize your workspace
To prevent discomfort, it is recommended to keep objects you use frequently within reach. If you need documents or papers, place them between the screen and the keyboard. Having a clean workspace is also crucial for avoiding discomfort and having enough space to move around.
Choose an ergonomic chair
You should have a chair that allows you to adjust the height and maintain the proper distance between your body and the screen. Your feet should be in contact with the floor, and your knees should form a right angle.
For proper lumbar support, the lower part of the backrest should align with the natural curve of your lower back.
Adopt a good posture
You can have the best ergonomic chair and the best workspace, but if you don’t adopt a correct posture, the tools you have won’t be of any use, and you’ll end up with pain.
Your back should be as straight as possible and firmly against the backrest, with no gap in the lower back area. To avoid the risk of tendonitis, your hands and arms should be relaxed, and when using the mouse and keyboard, your wrist should not be tense.
Don’t forget to take regular breaks, get up from your chair, walk around a bit, and then return to your usual work routine.
Adjust the position of your screen
Choose a screen preferably between 17 and 19 inches, and for better visibility, place the screen at the back of the desk, maintaining an optimal distance. You can achieve this by extending your arm forward and making that the distance between your monitor and your body.
Position it at eye level, slightly tilted backward, and adjust the brightness so that it’s not too intense for your eyes.
If maintaining good posture feels challenging, you can add objects that help maintain the correct posture, such as a footrest, armrests, or laptop stands.
Remember that poor posture can harm your health, causing pain, reducing flexibility, wearing down the spine, impeding breathing, affecting balance, or triggering other ailments.
Good posture at work guarantees productivity, good health, and better performance. To ensure that your posture is correct and comfortable throughout your workday, don’t forget to go through this checklist daily:
Is your back straight, with your shoulders pulled back?
Does the height of the keyboard maintain a right angle between your arm and forearm?
Does the computer screen meet the appropriate distance?
Do your knees form a right angle?
Do you take regular breaks to stretch?
