Did you know that the amount of distance between your work computer and office chair may impact your musculoskeletal health? Practicing proper workplace ergonomics by optimizing your workspace design can help reduce neck and eye strain, improve posture, and prevent back pain over time. Sore after a long day of work? Improving your workplace ergonomics may help you alleviate pain and physical therapy can also be an effective treatment option for those aches and pains stemming from poor workplace ergonomics. In this blog, we’ll discuss the importance of workplace ergonomics and how you can improve the arrangement of your most-used office items to benefit your health, including your:
Workplace ergonomics is about the comfortability workers have in the workplace. It considers how the different workplace tools and equipment like chairs and desks can affect safety, worker health, and productivity levels.
It’s important to understand workplace ergonomics because it can help workers be more productive and get more done without increasing the risk of discomfort or an injury over time. With a proper setup and materials, productivity may improve and it can create a healthier work environment. Take a look at some of the areas to prioritize when seeking to improve ergonomics within the workplace:
Your desk is one of the most important parts of workplace ergonomics, as it’s the center of your office arrangement. You want to make sure this piece of equipment is set up to where you can efficiently type, but also in a way that will help prevent back pain or a repetitive strain injury (RSI). Take a look at some of these helpful suggestions to ensure your desk is ergonomically positioned:
Or, if your employer is open to the idea of upgrading your workstation, request a standing desk. This will allow you to increase blood flow to the legs and increase movement. Plus, it’s a fun way to switch things up during the workday when you get stiff or need to adjust your posture throughout the day.
Since your monitor is what you spend most of your day looking at, it’s crucial that it’s at the correct height and distance to avoid eye and neck strain. If you have more than one monitor at your workstation, it’s even more important that both monitors be placed in a position that will support proper ergonomics. If you’re having trouble getting your screens set up just right, follow these tips:
If you’re still experiencing eye strain or headaches after placing your monitor, remember to practice the 20-20-20 rule — for every 20 minutes that you look at a screen, you should look at something 20 feet away for 20 seconds. This rule can help you remember to take breaks to help prevent tired and dry eyes . Blue light lenses may also reduce eye strain.
Other than your desk, your office chair is the most important piece of furniture in your workspace. Sitting down for long work sessions can be harmful to your posture and back if you don’t have a supportive seat. Finding the right chair can be difficult with so many options that are labeled as “ergonomic.” It can be hard to know which ones are actually ergonomic and will help prevent excess strain. We suggest following these guidelines when searching for your next office chair:
Keep in mind that no matter how well your seat is adjusted, frequent rest breaks to change position can help keep you moving freely and prevent stiffness. Also, not all chairs will work for those with certain disabilities, so be sure to contact your doctor or physical therapist if you’re struggling to make your office chair fit your needs.
You may think that the placement of your keyboard doesn’t really matter as long as you can type well — however, if it’s too close or far away, it can actually cause strain on your shoulders, wrists, and elbows. If you have arthritis or joint pain, the placement of your keyboard and mouse is even more important to help you reduce the chances of aggravating your symptoms even more. Here are a few ways you can make sure your keyboard is positioned properly:
You may be surprised to learn that holding your phone a certain way, even for a short period of time, can lead to shoulder and neck pain. If you tend to cradle the phone between your head and shoulder so you can use your hands to multitask, it could be causing some discomfort throughout the day. This method of talking on the phone may save you some time and free your hands to perform other tasks, but it may lead to discomfort and poor posture in the long run. Follow these tips to avoid discomfort while talking on the phone:
By making a workplace ergonomics a priority, you are taking the steps necessary to foster a healthy and productive work environment. A few simple changes in your workplace habits and setup can help you drastically improve your workplace ergonomics and reduce the likelihood of having discomfort throughout your workday. Physical therapy can also be an effective treatment option for those individuals who are dealing with discomfort after long work days or work-related injuries. Our physical therapists are passionate about helping you alleviate pain and help you reach your personalized goals. Request an appointment at a nearby physical therapy clinic to see how physical therapy can help you address workplace-related pain.