Sedentary office work can wreak havoc on your health. You’ll experience more than a backache when sitting at an uncomfortable desk for hours on end, as common long-term negative injuries associated with office work include carpal tunnel syndrome, tendinitis, and tennis elbow.
Fortunately, an ergonomic setup can alleviate these strains and preserve your health. A personalized approach to your workspace can also improve your comfort and productivity. It’s much easier to work when you’re not worried about the crick in your neck or the tingling in your fingers.
Making personalized ergonomic adjustments is surprisingly easy, too. Plenty of budget-friendly products exist to help personalize your workspace. Leaning on these products is crucial if you want to make the most of your workday and take your business to the next level.
Monitors
If you work at a computer, you need to rethink your monitor setup. You likely spend hours staring at the screen every day and cannot afford to be hunched over or squinting at the screen. Prolonged poor posture while sitting can cause:
- Spinal dysfunction;
- Rounded shoulders and shoulder pain;
- Joint degeneration;
- Headaches.
Left unchecked, staring at a poorly positioned screen can cause computer monitor syndrome, too. This is commonly caused by excessive screen time and may be worsened by poorly positioned monitors. To prevent computer monitor syndrome, you should improve your posture by positioning the screen about an arm’s length away from your face and slightly below eye level.
You can achieve the perfect posture and protect against eye strain by utilizing monitor risers. Monitor risers bring the screen up by a maximum of 5.25 inches. This frees up space on your desk and brings the screen to eye level.
Alternatively, you can explore options like monitor mounts. A large monitor mount sits on your desk and can be adjusted incrementally to suit your personal needs. This means you can adjust the angle of the monitor throughout the day and, by doing so, avoid repetitive strain injuries associated with sitting in the same position for prolonged periods.
Chairs
If you work from a home office, you probably spend most of your day sitting in an office chair. While most office chairs are better for your posture than couches, they aren’t necessarily adjusted to meet your personal needs.
Set aside some time to research chairs that align with your needs. Pay special attention to adjustable features like backrests, seat height, and lumbar support. The best models today can be adjusted thoroughly to offer support that will last for years.
When researching your options, pay attention to the longevity of the chair you’re planning to purchase. Some cheaper options may appear to offer identical features but will break down quickly over time. You don’t want to buy an adjustable ergonomic chair just to find that the pad wears out within a year. Instead, opt for quality when possible and speak to your employer about offsetting the cost.
Desks
A good desk is crucial for your productivity. Small, cramped desks completely undermine your productivity and can put a strain on your physical health. Rather than converting a table into a desk, upgrade your setup by investing in an adjustable standing desk.
Adjustable standing desks use an electric motor to raise your workspace up to 19.25 inches above normal. They can support dual-mounted monitors and come with ergonomic keyboard trays, too. Making these personalized adjustments can improve your circulation and help you vary your seating/standing posture.
Adjusting your desk re-energizes you throughout the day and helps you follow ergonomic best practices, too. Investing in an adjustable sitting/standing desk can help you sit up straight, take the crick out of your neck, and give you a chance to move your body. A standing desk may motivate you to give your eyes a rest, too, as you are far more likely to take a quick walk when you’re already standing.
Accessories
Personalizing your desk, chair, and monitor setup can help you avoid ergonomic injuries. However, you still need to invest in a few accessories if you want to make the most of your workspace. This is particularly important if you work from home and want to optimize your setup.
Start by cleaning up any cluttered cables. They are a tripping hazard, make your space look untidy, and may force you into some unusual positions when working around them. Cord management kits are cost-effective and easy to utilize, too.
Consider investing in extras like plants, diffusers, and candles. These aren’t necessarily ergonomic adjustments, but they do make your workspace a more pleasant place to be. This can make an important change if you’re used to feeling cramped and isolated in your workspace. This will motivate you to make future changes that protect your posture and improve your overall well-being.
Conclusion
Personalized ergonomic adjustments can make a world of difference if you’re used to working in cramped conditions. Even small adjustments, like raising your monitor to eye level, can prevent headaches and ease back pain. Consider investing in some big-ticket items like ergonomic chairs, too, as these will support your long-term health and productivity.
