Ergonomics at work is more than just a question of comfort: it’s an essential way of boosting your well-being and productivity. Whether you’re an entrepreneur, freelancer or employee of an SME, adopting ergonomic practices can make a huge difference to your day-to-day working life. Here are nine practical tips for improving your workstation and preventing pain and discomfort.
1. Adjust your chair:
Start by adjusting the height of your chair. Your feet should be flat on the floor, your knees at a 90-degree angle, and your arms parallel to the floor as you type. Consider using a footrest if necessary.
2. Position your screen correctly:
Your screen should be directly in front of you, one arm’s length away, and tilted slightly backwards. The top of the screen should be level with your eyes to avoid neck strain.
3. Choose ergonomic equipment:
An ergonomic keyboard and mouse can reduce tension in your wrists. Place them at a distance where you can reach them without effort, and consider using a wrist rest.
4. Take regular breaks:
Get up, stretch and walk around every hour. This habit reduces muscle and eye fatigue and boosts your energy.
5. Improve the lighting:
Make sure your workspace is well lit, ideally with natural light. Poor lighting can lead to eyestrain and headaches.
6. Maintain good posture:
Sit up straight, with your shoulders relaxed and your elbows close to your body. Imagine a straight line passing through your ears, shoulders and hips to align your body correctly.
7. Organize your space:
Keep items you use frequently within easy reach to avoid unnecessary movement. An organized desk is essential for staying focused and productive.
8. Stay hydrated:
Keep a bottle of water on your desk and drink regularly. Good hydration is crucial to maintaining your concentration throughout the day.
9. Work standing up:
Alternating between sitting and standing can prevent the aches and pains associated with prolonged sitting. If possible, invest in a height-adjustable desk.
By following these tips, you can transform your working environment into a more ergonomic and pleasant space. This will not only reduce physical pain, but also improve your productivity and general well-being.
