Do you often feel muscle pain and exhaustion during work hours? Then, it might be time to turn your office space into an ergonomic workplace.
An ergonomic workstation can make your hours more comfortable. Also, Oregon Occupational Safety and Health Administration (OSHA) says it can make employees more productive.
READ: How the AI workplace will change your office
Even better, it only takes a few adjustments to your space. Learn how you can make your workspace more ergonomic with these suggestions.
How do I make an ergonomic workplace?
The Mayo Clinic and Canada’s Small Business BC say you can create an ergonomic workplace by adjusting the following:
- Chair: Ensure your chair supports your spine. Also, it should be high enough so that your feet rest flat on the floor. Alternatively, put a footrest so your feet are parallel to the floor.
- Desk: Your desk should have enough room for your legs and feet, and don’t store items underneath. Moreover, pad its edges or use a wrist rest to prevent your wrists from contact stress.
- Keyboard and mouse: Put your keyboard in front of you so that your wrists and forearms are in line and your shoulders are relaxed. Also, keep your wrists straight and upper arms close to your body while typing or using the mouse.
- Monitor: Place the monitor in front of you, directly behind your keyboard, roughly an arm’s length away from your face. Also, the monitor should be 20 to 40 inches away from you, and its top should be slightly below eye level.
- Laptop: Consider getting an external keyboard and mouse to closely mimic the desktop computer setup.
- Lighting: Make sure your lights are bright enough to reduce eye strain and avoid craning your neck to see.
- Frequently used objects: Keep your phone, stapler, or other important tools and materials close to your body to minimize reaching. Also, stand up to grab anything too far away to reach while sitting.
What is ergonomics and its benefits?
The International Ergonomics Association defines ergonomics as:
“The scientific discipline concerned with the understanding of interactions among humans and other elements of a system…”
“…and the profession that applies theory, principles, data, and methods to design in order to optimize human well-being and overall system performance.”
Oregon OSHA lists the following benefits of an ergonomic workplace:
- Boosted productivity by preventing musculoskeletal disorders from uncomfortable workspaces
- Increased savings from fewer injuries and more productive and sustainable employees
- Fewer employees experience pain
- Reduced absenteeism from muscle pains
The best part about creating an ergonomic workplace is it doesn’t require purchasing new equipment. Even better, you can apply these principles even if you’re working from home.