Think about how you feel when you get up to leave your job at the end of they day. Do you feel refreshed? Or do you feel fatigued, stiff, and maybe even in a little bit of pain?
Our bodies are not meant to be sitting still all day. Our bodies are meant to move. Yet, the average adult now spends 50 to 70 percent of their day sitting at work.
And all this sitting isn't doing our bodies any favors. Aside from pain and discomfort, a sedentary lifestyle can lead to obesity, cardiovascular diseases, and diabetes. In fact, 63 percent of Australians are overweight or obese.
The good news?
Working a desk job doesn't mean you are doomed to a life of pain, obesity, and disease, or discomfort. By creating an ergonomically correct workspace, you can avoid all of these problems.
What is ergonomics? Ergonomics involves creating a workspace that allows you to work productively yet comfortably.
A few small changes to your office space can go a long way. But what small changes should you be making?
Keep reading to learn about 5 easy ergonomics tips to relieve pain at work.
1. Chair Posture
You want a chair that supports your spinal curve and doesn't tempt you to slouch. Slouching puts stress on your discs and your vertebrae and causes back pain.
Scoot your chair in every time you sit down so you also avoid leaning forward too much. Also, make sure you keep your head above its support base- the neck. You shouldn't be craning forward to work.
When sitting, your feet should remain flat on the ground and your thighs should be parallel to the floor. Your arms should be gently resting on the armrests with your shoulders relaxed.
2. Vary Your Posture
Just because you have a desk chair, doesn't mean you need to be sitting at it all day.
Take advantage of as many opportunities in which you can stand instead of sit. Spend some of your day working at spaces that support a standing posture, such as an island or a standing height table. Or, better yet, invest in a work surface that can be adjusted from standing to sitting positions.
Try to stand during meetings, phone calls, and while reading away from the computer.
3. Stay Moving
It is important to stay moving throughout the day to prevent discomfort and to stave off obesity.
Use part of your lunch break to go for a walk. Send your documents to the furthest printer. Take a walk while on the phone with a client.
4. Position Your Monitor Correctly
Positioning your monitor correctly will help you avoid straining your neck, eyes, head, and arms.
Your monitor should be directly in front of you at an arm's length distance. The monitor should be directly behind the keyboard and at or slightly below your eye level.
5. Rest Your Eyes
Staring at a computer screen all day can be put a lot of strain on your eyes.
In fact, between 50 and 90% of people who work in front of a screen show some symptoms of eye trouble.
To alleviate eye discomfort, implement the 20-20-20 rule. Every 20 minutes, look away from your screen for 20 seconds at something 20 feet away.
Ergonomics Tips: Wrap Up
We hope these ergonomics tips help you feel more comfortable at work.
Of course, finding ways to get comfortable shouldn't stop at your office. Be sure to check out our line of massage chairs so you can be more comfortable at home too.