Prevent work-related aches and pains with proper office ergonomics
Does sitting in your office chair and looking at your computer screen all day long make you feel you are aging well ahead of your years? Are you starting to experience blurred vision, frequent headaches, neck and back pains [3], carpal tunnel syndrome and prolonged fatigue? If you are starting to notice these symptoms, there is a great probability that there is something wrong somewhere and that the culprit might be lurking right within your home office and the way you carry yourself. For all you know, poor ergonomics may be causing all your aches and pains and that the solution rests largely on your own shoulders.
By following the guidelines of proper ergonomics, you can:
- Create a more comfortable work environment
- Improve efficiency and work productivity
- Reduce the occurrence of common aches and pains as well as other potential injuries and accidents
Tips for Improving Office Ergonomics
Whether you work at home or in a formal office setting, observing proper posture and ergonomics can help you keep all those aches and pains away and improve your productivity. So, how do you do it? Here are some tips that can help you get started:
- Use ergonomic office furniture. While buying a desk fit for a king (or a queen) is not a requirement, having a desk that suits your needs is very important. As such, choose an office desk that can accommodate your office tools and other frequently used items. You can significantly improve your productivity by doing this.
- Use an ergonomic chair. If you spend most of your working hours sitting at your desk, investing in a good quality office chair is definitely one of the things you should seriously consider. When buying an office chair, choose one that has an adjustable height and backrest, comfortable armrests and provides excellent lumbar support.
- Minimize factors that cause eye strain. Use a quality desk lamp to minimize straining your eye muscles. Consider using natural lighting whenever possible, keep your computer monitor at eye level and use a glare filter to further reduce risk of eye strain.
- Change positions frequently. Staying in one position for long periods of time significantly increases the pressure on your neck, shoulders and back so try to get up and stretch your muscles every 30 minutes or so.
- Use posture-friendly props. Take the load off your spine by using posture-friendly props such as footrests, portable back support such as pillows or towels and proper corrective eyewear.
- Exercise. Keep your body in top condition by incorporating physical exercise into your daily routine. Do special exercises to strengthen your core and back muscles.
Proper ergonomics and body posture work hand-in-hand in preventing work-related aches and pains and can help improve your productivity [4] so start putting these tips to work and see just how good the results will be.