rgonomics of the workplace is how comfortable you are performing your work duties during the day and not getting tired. At the same time, the office can be located in the building of a company or at home - this is absolutely not important; the principles for creating convenience are the same. Ergonomics is an important part of maintaining your office life healthier.

Just think, the chair is a little uncomfortable, and the table surface is a little higher than necessary - it works fine. Actually, it is not. Your productivity will increase several times if during work you think about work and not about why your back hurts and your neck is stiff. In this article, will discuss how to make your office life healthier.

1.Sit properly and stay active


oo much time in a sitting position at a desk can lead to the development of health problems. For example, provoke pain in the back and neck.

To avoid discomfort, you need to follow the recommendations:

  • Adjust the height of the chair so that the thighs are parallel to the floor.
  • Put your feet on the floor or a stand if they do not reach the surface.
  • Adjust the back of the chair so that it supports the lower back at the waist, or place a pillow on it.
  • Keep your shoulders relaxed and your forearms resting on the armrests.
  • Check armrests. They should be parallel to the table.
  • Don't slouch; keep your forearms and elbows close to your body.
  • 2.Give your eyes a break


    or many freelancers working from home and office, the working tool is the computer. Considering that up to 90% of all information entering your brain comes through visual receptors, you need to take special care of your vision. Vision is one of the main working tools for writers, designers, and developers.

    How can you take care of your eyes?

    First, don't forget to rest your eyes!
    Remember the 20:20 rule! Every 20 minutes, give your eyes a 20-second rest by looking past the computer. Walk around looking at something at a distance of about 6-8 meters, and then look at something nearby for 20 seconds.
    Try to do gymnastics for the eyes. Take a look around the room, and walk around its perimeter, stopping at each object for a few seconds. Make circular movements with your eyes, first clockwise, then counterclockwise.

    Another important point is how you sit at the computer.
    Many of you know that it is impossible to behave ergonomically in the wrong position in the office. But did you know that paying attention to hand position is just as important?
    For the correct ergonomic organization of your workplace, you should pay attention to the position of the upper body and arms.
    Make sure you are properly seated in your work chair by checking the position of your forearms. They should be parallel to the floor while working at the computer. Elbows should be closer to the sides, do not place them far from the sides. If you find it difficult to get into this position, try adjusting the height of your office chair.

    3.Invest in an ergonomic mouse


    t is recommended to use an ergonomic PC mouse, which is specially designed to reduce wrist strain. In light of the increasing number of cases of hand strain associated with the use of a computer mouse, an ergonomic mouse is one of the most important investments in organizing an ergonomic office. If you are a designer, writer, developer, or architect and most of the time you work on your computer using a mouse, then you should think about improving your working conditions and reducing the stress on one of your working tools - your own hands.

    Popular Ergonomic Mouse

    4. Consider an ergonomic keyboard


    sing an ergonomic keyboard is the smart answer to the many postures and strain-related ailments that traditional keyboard users experience. An ergonomic office keyboard will save you from having to unnaturally bend your hands when working or spread your elbows. When using an ergonomic keyboard, the shoulders are comfortably relaxed, and the wrists do not experience strain or tension; the fingers, including the little finger, do not make unnecessary movements, moving from one position to another when pressing the keys. The ergonomic design allows the hands to rest on suitable points, which reduces the load on the carpal region.

    Popular Ergonomic Keyboard

    5. Ergonomic chairs in the home office


    eople who spend a long time in a sitting position are at risk of getting spinal diseases. That is why modern ergonomics focuses on the use of ergonomic chairs as structural elements of a modern home office. Millions of people suffer from the consequences of improper sitting at the computer.

    A properly designed chair is an essential component of an ergonomic office to make your office life healthier. Such a chair has a beneficial effect on posture, blood circulation, and pressure on the spine and makes you feel comfortable. Poor stool design is one of the most common causes of muscle tension. In a properly equipped home office, you can significantly increase your productivity and reduce downtime with ergonomic chairs that are comfortable and easy to use. By equipping your office workstation, you can avoid many of the problems that result from using standard workstations—neck, shoulder, back, headaches, and wrist pain—that often result from prolonged computer use. All these problems can be, if not avoided, then at least reduced in intensity.

    6.Small breaks throughout the day


    t is good to take breaks during the day. Studies have shown that if you sit for a long time, the risk of problems in the musculoskeletal system, the pain of various localization increases, and the level of stress and physical exhaustion increases.

    To avoid discomfort, you must follow the recommendations:

  • Take at least one big break during lunch.
  • Set a timer every hour and be distracted from work for another five minutes. It will significantly reduce muscle tension in the body and rest the eyes.
  • Use additional opportunities to warm up: chat with office colleagues offline instead of immersing yourself in social networks.
  • 7. Light level


    ccording to the studies, for lighting workplaces in administrative premises, including offices, light sources with a color temperature of 4,000 K to 6,500 K are suitable.

    The minimum illumination at the workplace should not deviate by more than 10% from the average allowable illumination.

    If table lamps are used, they should be positioned to avoid direct light entering the field of view.

    It is helpful to combine natural and artificial lighting and change it depending on the nature of the tasks.

    If you do not comply with the norms for the illumination of work areas, this can lead to overstrain of the eye muscles and increased fatigue.

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