Employees sit behind their desks, typing away at computers for long hours.
Meanwhile, most of them don’t follow proper computer ergonomics.
You are more prone to experiencing injuries and different health issues if you don’t start considering workplace ergonomics. Poor ergonomics is one of the top five causes of workplace injuries.
So today, we will look at the risks of ignoring ergonomics and give you some tips for having a safer workspace.
The Importance of Having An Ergonomic Office
Many turn to office work, thinking it can help them avoid common workplace injuries.
However, the truth is that you can still get hurt. A poorly set up workspace and extended computer use can negatively impact your health.
Some of the effects of prolonged sitting without adhering to appropriate computer ergonomics include
- Dry eyes
- Back pain
- Eye strain
- Headaches
- Blurred vision
- Carpal tunnel syndrome
- Stiff neck and shoulders
- Computer vision syndrome
Without adhering to workplace ergonomics, you’ll join a group of over 70,000 people who suffer from computer-related injuries.
Sometimes, these are minor injuries that only affect your productivity. Other times, they lead to more severe problems like sight and health issues.
The best way to avoid them is to implement our ergonomic solutions.
Best Practices for Optimal Computer Ergonomics
Office ergonomic solutions will enable you to prevent work-related musculoskeletal disorders (WMSDs) and stay productive.
Here are the top strategies you can implement today to reduce the risk of prolonged computer use.
Correct Monitor Placement
The first rule of workplace ergonomics is monitor placement.
Your computer screen should be
- Straight ahead
- In line with your eyes
- An arm’s length away
Otherwise, it can lead to back, neck, and shoulder pain.
This computer ergonomics trick lets you see the screen without straining your body.
You may not always be able to change your screen’s position. In this case, you can get an adjustable monitor arm. This ergonomic tool lets you adjust your monitor’s placement.
Minimizing Screen Glare
Your eyes get tired when you stare at a computer for too long. Reduce this fatigue by minimizing monitor glare.
Match the brightness of your screen with the area that surrounds it. For this purpose, you can place the monitor away from bright lights and windows or adjust your screen’s brightness settings directly.
Minimizing glare is a must in computer ergonomics. So, even if you’re still experiencing screen glare, invest in some anti-glare filters or wear special anti-glare glasses.
Remember, your workspace should still have sufficient lighting to avoid straining your eyes.
Correct Mouse and Keyboard Placement
The next tip for correct workplace ergonomics is mouse and keyboard placement.
Your keyboard should be flat on your desk. It can also have a gentle slope away from you. Your arms should remain close to your sides, in a neutral position, and sit at or below a 90-degree angle.
Your mouse should also be at this 90-degree angle. This placement will reduce unnecessary strain on your fingers, wrists, and arms.
Ergonomic Typing Techniques
Following correct computer ergonomics when typing is as crucial as proper keyboard placement. Placing your wrists at awkward angles when typing will lead to repetitive stress syndrome.
The solution to repetitive stress syndrome in the wrists is to float your arms above your keyboard and keep your wrists straight. Pause occasionally to rest your palms on a palm rest.
Don’t use too much force when typing, and don’t grip your mouse. Every movement should be comfortable and gentle.
More Practices for Enhanced Workplace Ergonomics
Apart from the above best practices for computer ergonomics, there are other solutions you can use to create a safer, more ergonomic office setup.
Here are some of them.
Ergonomic Chair Selection
Don’t buy cheap chairs that are stiff and unergonomic. Stiff chairs only cause backache and discomfort.
Instead, spend more and buy a comfy chair with enough lumbar support. This added support will keep you from slouching and protect your back.
It’s even better if it has adjustable height and lets you modify it based on your needs.
These desks have become increasingly popular as they allow you to switch positions throughout the workday.
Proper Chair Positioning:
The way you position your chair and sit in it is another crucial aspect of proper workplace ergonomics. When you sit, your bones and muscles should be in alignment. Otherwise, you will put your joints under strain.
Are your feet reaching the ground? If not, consider buying a footrest and placing it under your desk. It keeps your knees and hips level while reducing strain on your lower back.
Hands-free Headsets
Computer ergonomics best practices are not just about computers. Most employees also use phones a lot. Investing in hands-free headsets to answer your calls is best if you’re among them.
These headsets reduce strain on your hands and neck and prevent ear and shoulder discomfort.
Keep Your Workspace Organized
Do you want to maintain good computer ergonomics? Then you must keep a tidy workspace.
A cluttered desk can only cause distraction and force you into awkward positions and poor postures.
Clear your unnecessary office supplies, organize the cables, and invest in storage solutions. These small steps will eventually give you a cleaner space to work and help improve your focus.
Minimizing Overreaching
Another must in computer ergonomics is keeping everything within reach so you don’t have to get up whenever you need something.
Besides following the workplace ergonomics practices mentioned before and keeping your mouse, keyboard, and monitor close, you must also keep commonly used items nearby.
Place your documents on a document holder next to your keyboard. Keep notepads and pens on the other side of your keyboard. Create a special place for your water bottle and snacks.
Keeping these items within reach will allow you to minimize unnecessary physical strain and remain more comfortable during the day.
Taking Breaks and Moving Around
Our last tip for improving computer ergonomics that’s unrelated to office setup is about breaks.
Studies show prolonged sitting and physical inactivity are associated with limited flexibility in the hips, legs, back, shoulders, and neck. Staring at a computer for too long will also harm the eyes.
Try to take a break every half hour. Use this time to stretch and move around. Performing active stretching movements when working at a computer keeps your muscles warm and helps you avoid injuries.
There are also workplace stretching programs for employees you can join to keep your body safe.
Achieve Ideal Computer Ergonomics With BIOKINETIX
Take responsibility for your health and use these tips to create an office setting adhering to proper workplace ergonomics.
If you need professional help from expert ergonomists to set up your office, BIOKINETIX can help.
With our strategic services and personal programs, we can help you create a safe and productive workspace where you can thrive.
Schedule a no-cost analysis today to implement correct computer ergonomics in your office.
