With the
increasing prevalence of telecommuting positions,
having ergonomic desk accessories and
a comfortable home office is more important than ever
before. Here are five ways to improve your office space to avoid the repetitive
stress injuries that result from poor office ergonomics.
Home Office Ergonomics Tip #1 - Good Ergonomic Chair
This is the most important of all the ergonomic desk accessories you can invest in. Every office worker needs a well-designed chair that supports the back. Adjustable lumbar support is a crucial feature; it should fit the small of the back.
The seat width should fully accommodate the hips. An ergonomic chair will keep you from twisting your spine every time you retrieve a document from a side drawer. An ergonomic chair will also ease access to and from the workstation.When shopping for an ergonomic chair, make sure it fits you comfortably. When you sit down, with your butt all the way back on the chair, the seat’s edge should be two fingers’ width from the back of your knees. The seat should be deep enough to support your thighs, but not so deep to cut off circulation where the knee bends. The height of swivel chairs should be adjustable. The goal is a 90-degree knee angle, when your feet are on the floor. This ensures even weight distribution.
Home Office Ergonomics Tip #2 - Break It Up
You can invest in all the ergonomic desk accessories in the world, but it won't have any impact if you never take a break. UCLA Ergonomics recommends a one-minute time-out every 20-30 minutes. Stretch your arms, back and legs. Swivel your head. Focus on distant objects. And every few hours, get up and move around. You’ll prevent stiff muscles, ensure proper blood flow, minimize eye fatigue and clear your head for your next fascinating work idea. If you need something to get your mind focused on something else, watch some funny videos to help your day go by faster and be more enjoyable.
Home Office Ergonomics Tip #3 - Adjust Your View
Once you have the right chair at the right height, can you see the computer monitor comfortably? To achieve a neutral position, the screen should be directly ahead of you. The top should be level with your line of sight, to avoid an upward or downward neck tilt. This may mean elevating the screen, especially if you’re using a laptop.
Your ergonomic chair will do you little good if you’re hunching forward to make out the letters on the screen. Adjust font and contrast settings so you can read comfortably, while sitting all the way back on the chair, with your spine fully supported.
Home Office Ergonomics Tip #4 - The Key to an Ergonomic Keyboard
If you’re working off a laptop, a full-sized keyboard is one of the most important desk accessories you can invest in. The narrow configuration of most laptop keyboards strains the wrists.
As you type, aim for a 90-degree angle between forearm and upper arm. Adjust the height of the keyboard accordingly. To avoid carpal tunnel syndrome, keep your wrists straight and floating above the keyboard. If you need a wrist-rest, use it only when pausing in your typing.
Home Office Ergonomics Tip #5 - Phone Etiquette
Whether you have a desk phone or rely on a cell phone for voice communications, be sure to use a headset for long conversations. A neck crick is guaranteed if you cradle the phone between ear and shoulder. This is one of the most important desk accessories, especially for workers who spend a lot of time on the phone.
If you work from home, an ergonomic home office is a necessity. If you need ergonomic solutions and desk accessories for your office, come to We've Got Your Back today!
Image Credit: Mike Licht, NotionsCapital.com
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