Best ergonomics tips for work

“People are [trying] “To get an idea of ​​what the workstation of the future will look like,” said Christine Amry, lead ergonomist and program manager for the Human Factors and Ergonomics Program at the University of California, San Francisco. Before the pandemic, people worked at one desk in an office. “Now it might be a shared workstation, or maybe you have a different desk each time plus one at home.”

Here are five tips from ergonomic experts to help you create a more comfortable, less painful work environment.

Your workspace should not require you to lean, squint, crouch or bend unnaturally to get your work done.

Your desk should be large enough that you can comfortably reach all of your devices, with your computer screen about an arm’s length away, says Marco Campello, clinical associate professor and director of the university’s Langone Center for Occupational and Industrial Orthopedic Surgery at New York University. Otherwise, you could suffer from eye strain and fatigue. Your desk should be 26 to 30 inches deep, so that you can rest your forearms instead of your wrists while typing, says Amry.

One option for finding the optimal height is to choose a desk that allows you to switch from sitting to standing, but it doesn’t have to be a costly investment: just make sure your desk is at a comfortable height, says Maria Burzacchelli, director of injury prevention at the Johns Hopkins School of Public Health. You can also take standing breaks from your desk, which can help give your brain a rest.

Ideally, the top of your screen should be at eyebrow height, and if you use multiple monitors, your main one should be directly in front of you, says Campello. If you primarily use a laptop, prop it up on a stand and use a separate keyboard and mouse to reduce the need to reach down, rather than simply placing it on a table and looking down at it. (You might also consider a portable folding stand if you move between desks or venues a lot.) In an emergency, Burzachelli says you can also create a stand using a box or a stack of books.

Experts advise checking whether you need an additional desk lamp or reposition your desk or screen to avoid glare.

If you spend a large part of your day sitting, invest in a quality chair.

Finding the right one is easier said than done, but prioritize ones that allow you to adjust the seat height and tilt, backrest angle, and armrests (if you need arm support).

Your knees should be roughly at hip height, according to the Mayo Clinic, and you should be able to fit two to three fingers between the back of your knees and the edge of the seat, Campello says.

Experts say your chair should be tall enough that you can rest your elbows at a 90-110 degree angle on the desk and your feet can rest flat on the floor. You may need a footrest or pad to achieve this, but remember that your feet need enough space. The back of your chair should have enough lumbar support so that you can sit upright and recline comfortably. Some chairs have adjustable lumbar support, or you can add a separate cushion.

Adjust your chair position periodically, says Campello, as your adjustments can change after sitting in and out of the chair.

Amri said the ideal chair for each person will vary depending on their body type and need for support, but if you find yourself rubbing your neck, back or shoulders throughout the day, it might be time for a change.

“Listen to your body,” says Bruzachelli.

Depending on your arm position, you may experience wrist pain.

You should be able to draw a relatively straight line from your forearm to the middle of your hand, says Amri. Flexing or applying pressure to your wrist can strain tendons and soft tissues. A keyboard that’s angled upward toward your eyes might make it easier to see the keys, but it might require you to bend your wrist. Instead, consider using silicone keyboard dots to help you identify keys by touch.

For others, a more innovative keyboard might be the right solution.

Some ergonomic keyboards have a protrusion in the middle to keep your wrists and hands at a more comfortable angle, while others are physically split in half, allowing you to place your hands farther apart, potentially reducing shoulder problems.

On the other hand, a plush wrist pad might not be of much use.

“A lot of people suffer from this condition because they feel pain in their wrist,” Amry says, “but the real problem is that they’re putting pressure on their wrist instead of their forearm.”

However, if your wrists drop and break the straight line from your forearms, a wrist pad may help, but don’t put them too high or increase your reach to the keyboard, and don’t use a mouse pad that has a built-in wrist pad unless you have a mouse with a trackball.

Your mouse should be sized so that your hand can rest comfortably on it without having to stretch, crease, or clench your fingers.

Changing the mouse design might also help. A vertical mouse allows you to point and click while keeping your hand in a more natural position, while a mouse with a trackball lets you use your thumb instead of your wrist to move your computer cursor.

Be mindful of placement of mouse buttons, scroll wheels, and other things that can force your fingers into unnatural positions, Amri said.

Also, points to note How to hold a mobile phone, This can cause injury to your wrists and eyes.

If you work from your bed, try to keep the amount of space you occupy to a minimum, since you’re likely not getting the ideal posture or support, says Campello. Another obvious risk is that you might fall asleep.

“Working from bed is problematic,” Amri says, “but if you have to do it, can you work in a position that’s supported and as neutral as possible?”

Adding support under your knees, at your lower back and possibly even at your neck can help, says Burzachelli. Add support for your posture: Use a lap desk to prop up your laptop. Options range from bed-tray-table-like models to sturdy cushions that cradle your body. Some even let you adjust your laptop to raise the screen. If you can project the screen onto a wall or use a TV at eye level, that might be even better, says Amry.

Ergonomics also relates to how you work.

Too much stress can tense up your muscles, which can lead to pain and injury, says Campello, so take regular breaks to get up and move around. Not only will it help your body relax, it’ll also help your mind relax.

Think about ways to work more efficiently, says Brusacchelli. Ask your manager if you can be flexible about how and when you work. Even something as simple as turning on a fan or space heater can make you more comfortable and productive.