A recent study has found that individuals who work in an office, spend up to 55% of their day sitting. From all the individuals surveyed up to 60% admitted to not even leaving their desks during their lunch break. These individuals alarmingly remain seated at their desks all day long.
These frightening statistics emphasise just how important it is to have a healthy work balance. This article will highlight three ways you can create an ergonomic desk, minimising the harsh effects on your body from sitting.
First let’s discuss the harsh effects of sitting too much.
Side Effects of Prolonged Sitting
Prolonged sitting can have serious consequences on your body. Here’s a list of side
effects from sitting too much at work, which aren’t ergonomic at all:
- Recurring strain injury is common amongst athletes however it is often found in
offices globally. This injury is caused by repetitive movements and your body
being put into awkward postures.
- Musculoskeletal disorders vary in Bursitis, Carpal Tunnel Syndrome, upper
body strains and tendon injuries.
- Lower back issues can cause discomfort in the lower back or in the lumbar
Now, three ways you can organise your desk to be ergonomic and to stay clear of any of the difficulties mentioned above.
Your chair plays a significant role in the ergonomics of your work space. Posture is one of the main sources of injury. Here’s some advice on how to use your chair:
- Your hips should always remain as far back into your chair.
- The height of your seat should be at a measure that allows your feet to sit flat on
the floor and your knees lower or level to your hips.
- Alter your reclining feature to about 100°.
- Incorporate cushions or small pillows to aid your upper and lower back.
- Utilise you armrests to maintain relaxation in your shoulders.
- Avoid chicken wings and maintain your arms vertically.
Even though you have mastered the ergonomical way of sitting in your chair you should still alter your posture regularly. It’s not so healthy to sit in one potion for too long, it’s usually how strains come on.
Computer and Phone
It’s important to note that you stare at your computer monitor for most of the day. It’s necessary to position your screen ergonomically. Some useful positions for your computer screen:
- Your monitor’s top should be at eye level or roughly 15° below.
- By distancing your monitor about 50100 cm away from your head it decreases
- Obtain necessary glasses to stare at a computer screen.
- Keep your keyboard centre with your monitor.
- Sit roughly arm’s length from the screen.
- Place your phone in a spot that will stop you from twisting.
- Place any papers that need reading between your computer and keyboard which
will reduce any twisting.
- Don’t use your shoulder to hold up your phone, instead use a headset or on
Your computer keyboard is a crucial factor in inducing office injuries. Always consider your keyboard and hand position in the ergonomics of your desk.
Remember your keyboard should remain centre with your monitor, and together should in the middle of your desk. Search for an ergonomic keyboard to help you maintain a natural position for your wrists.
Most keyboards come with a tab at back that helps you lift it to an angle. If your wrists remain in a neutral position then incorporate the angle into your desk. If otherwise, the angle does not suite you, then try to pose your arms at a 90° anlge. Finally, place the mouse close to keyboard this will assist you with the back and forth transition.
Once your desk is organised ergonomically, it becomes personalised to support your body and only yours. Your setup will keep you from musculoskeletal injuries, eliminating physical and mental stress often created at your desk.
As much as all these tips assist with your desk setup it’s also vital to note that your
physical activity should still be incorporated. Use your breaks to move your body.
WebMD has suggested taking 35 minute breaks within every 2040 minutes to
decrease injury. Standing up, stretching and focusing on a non electronic device is also essential, to lower any muscle tension or eyestrain.