The use of computers has completely changed the face of the work over the last twenty years. Our production has increased immensely and now we can perform tasks that were hard to imagine only a few decades ago. However, computer-dependent jobs have generated an excessively sedentary lifestyle. Modern workers spend the most of their time at the computer, both at work and at home. To stay healthy and efficient, every office worker needs to ensure that their work equipment is as ergonomically optimal as possible.
THE INFLUENCE OF BODY POSTURE
Although proper office equipment is equally important, the first thing we are going to discuss in this piece is your posture. If you want to be able to work long hours with minimum body strain, you have to keep your body in a straight, work-friendly position. Forget about slouching or sitting in awkward poses. Your body needs to be straight, with the torso and the legs at a 90-degree angle. What office workers often forget is to keep their both feet on the ground. That part is the key element in ensuring that your posture does not cause any pain. Try using footrests and you will see how helpful they can be.
Even if your body is always positioned in accordance with the posture-friendly guidelines, you can still have serious health issues. One of the most frequent health problems among office workers is headache. It is most often linked with eye fatigue. If you have been sitting at your computer for too long, your body will rebel against such a treatment. This is why office workers have to take regular eye breaks. Home workers can use that break to go for a walk or meet some friends. It will have a two-fold benefit. You will clear your head and recover your eyes. Moreover, you should get a modern monitor that reduces eye strain.
PERFECT MATCH OF KEYBOARD AND MOUSE
Two items that you use mostly throughout your work day are the keyboard and the mouse. They have to be placed next to each other, to reduce the amount of energy you waste while using them. Moreover, the keyboard should be placed right in front of you when you are in a sitting position. The keyboard should be perfectly reachable from an upright sitting position. To be more precise and body-friendly, put the B-button on the keyboard in line with your belly button. Basically, the mouse and the keyboard need to be placed in a position in which you can bend your elbows at about 90 degrees.
DESKS AND CHAIRS – PILLARS OF ERGONOMICS
Now we are getting to two central items of an ergonomically optimal office – the chair and the desk. Office chairs need to meet several conditions. Firstly, they have to be height-adjustable. Secondly, a fine office chair must have strong lumbar support. The lower back is the critical point where you pile up all the work-induced stress. This is why using a lumbar pillow could have a beneficial effect on your back.
On the other hand, contemporary office desks have to fit your body size and height. If you have to add arm rests to increase the arm support or the desk is too high, you will feel pain in your shoulders and your neck. Modern office work strategies encourage the use of high desks that enable workers to stand, as well. One thing is for sure – if you feel any pain, change your old desk and/or chair and find something that suits your needs.
If your office is not a healthy environment, your productivity will be much lower. Also, you will suffer from different kinds of pain that will have a harmful effect on your body. Therefore, install ergonomically tested equipment and make your home office a comfortable work unit.