When it comes to overall health, modern living is taking a toll. Most of our employment demands that we spend at least eight hours every day seated in front of a computer. People spend far too much of their time at their desks passively as well.
On the one hand, technology is extremely beneficial in our daily lives. When we use technology, we can complete more work in less time. On the other hand, excessive sitting causes a variety of health issues, including poor posture, back pain, and major ailments such as obesity, heart disease, and diabetes.
The world has evolved to a point where many people work and socialize from home. For this reason, an ergonomic setup is necessary.
Customize Your Setup
Ergonomics may be defined as a scientific discipline that studies the interactions between humans and other system elements using theory, concepts, data, and methods of design to improve human well-being and overall performance.
Before you even set up your space, remember that you need to be able to get up and move around. So, a cramped corner will not make for the ideal location when it comes to business or pleasure. Take brief yet regular breaks. Use the time to let your mind be free from work-related issues like deadlines. Also remember to stand up and stretch your body, fetch a cup of tea, or better yet, take a brisk walk outside if the weather permits. Circulation, comfort, and performance all benefit from movement.
Lighting and Location
Location and lighting are two important points to consider. Make sure you set up a dedicated space. It can of course double as a gaming area if that is your mode of relaxation. You may want to transform an extra bedroom into a home office/gaming room. If you’re short on space, a desk can easily be set up in the corner of the living room. However, make sure you will be free from distractions when it comes to working hours and commit to working in this spot every day.
Carefully consider the lighting in the chosen area. As the light varies during the day, the brightness of your workspace may alter as well. This can lead you to squint at the screen, causing eye strain. To prevent glare, try positioning yourself and your equipment perpendicular to a window or adjusting your blinds. When compared to an office atmosphere, the lighting, the computer screen, and the ambience are all very different at home and you may need to invest in a good lamp specifically for your workstation area.
Chair and Positioning of Equipment
Set up a workstation with enough clear space for your feet and a clean, organized surface for your computer and other accessories. If possible, invest in an ergonomic chair to help you sit comfortably for lengthy periods. Chairs with elbow rests are recommended. If you don’t have access to an office chair, place a cushion, pillow, or cloth behind your lower back. You can also get lumbar support chair cushions inexpensively.
Your head should be vertical to your neck to avoid harm to your neck, shoulders, and back. This position puts the least amount of strain on the body. You can use books to lift your monitor to a comfortable eye level to keep your head in a neutral position.
Your hands and wrists, like your head, should be in a neutral position. Lay your arm and hand flat on the table by extending them forward. Make sure you can utilize any input devices with your hands in a neutral posture for as much time as feasible. You can further invest in ergonomic keyboards, split keyboards, wireless headphones, or earbuds as required for your specific duties and tasks.
Putting together an ergonomic office is like putting together a puzzle. People frequently make the mistake of purchasing an expensive chair and thinking that is sufficient. But the effect of everything working together to put you in a neutral posture and keep you moving throughout the day is considerably bigger than the effect of any single modification.