It may seem that sitting at your office desk typing a few letters and looking at your computer screen for eight hours is easy but not if you’re sitting incorrectly. Your desk, chair keyboard and monitor all play a part in your comfort. When any of these elements are even slightly out of place, it can cause back and neck pain, eye fatigue and muscle strains.
Ergonomics is the science of creating safe and functional work environment. Making only a few changes to your workplace if you work on a computer for long periods can benefit
A good well designed office chair ensures good seating posture. Look for chairs with a backrest that fits the natural curve of your spine providing good support for your lower back. For optimal comfort your back should be closer to 130 than the normal 90 degrees that most people would imagine is the correct position. With a slight tilt backwards less pressure is applied to the lower spine.
Desks now come in a multitude of shapes and designs with ergonomic desks shaped to fit the body allowing better access to the worktop while seated. Sitting too far from the mouse or keyboard can cause shoulder, neck of back pain when reaching.
The top of your computer monitor should be at or just below your eye level and it should be about 30 inches away. If you find yourself getting itchy or sore eyes try moving you may be not taking enough breaks, try focussing your eyes in the distance to give them a break every now and then. If your computer monitor is in bright light try and angle it so there are no reflections from it or if it’s not possible investing in a monitor hood can be helpful.
Keyboard & Mouse
Your keyboard should be positioned so your forearms are parallel to the floor and your elbows close to your body. Place your mouse within easy reach, making sure you do not have to bend your wrist upwards.
If you’re feeling uncomfortable at your office desk, some slight adjustments can make all the difference.