Does staring at the computer for hours make you feel… tired?
Do you suffer from frequent aches and pains?
Looks like you could use some help - with ergonomics.
Ergonomics (or human factors) is the scientific discipline concerned with the understanding
of interactions among humans and other elements of a system.
Ahem.
In other words, it's about you, and the things you can do to make your workspace more comfortable.
For example, using a computer involves a lot of repetitive motions, like typing and using
the mouse. Over time, these motions can take their toll on your body.
If you arrange your workspace with ergonomics in mind, you can avoid things like eye strain,
and neck and back pain. Here are some tips to help you stay comfortable and productive.
Make sure you place your chair so you're sitting in a natural, comfortable position. You may
need to adjust the height so your feet are touching the ground.
Mind your posture. Many office chairs are even designed to give you extra support where
you need it; for example, in the lower back, and on the arm rests.
Position your keyboard at a comfortable height. Your wrists should be straight and relaxed
to avoid any strain. A keyboard tray might help, if your desk has one. You can also try
an ergonomic keyboard, which generally has extra support for your wrists - or a shape
designed to fit the natural placement of your hands.
If possible, place your mouse right next to the keyboard. Otherwise, it's going to be
hard to reach. If you do start to feel any pain, you might want to look into certain
products that can give you extra cushioning; for example, a pad in front of your keyboard,
or this glove (designed to elevate and support your wrist).
Your monitor should be a comfortable distance away from your eyes - somewhere between 20-40
inches. It should also be at eye level or slightly lower. This is your best chance of
reducing eye strain.
Another way to avoid strain and fatigue is to take frequent breaks. For example, look
away from the monitor every once in a while; 20-20-20 is a good rule to follow. Every 20
minutes, focus your eyes on an object 20 feet away for 20 seconds.
You can even download apps that'll remind you when it's time to take a break. Basically,
you want to get up occasionally, walk around, have a snack - whatever it takes to avoid
sitting in the same position for too long.
Debris and general clutter is another thing that can affect your productivity. It can
also lead to strain or injury if you're not careful. So if you have paperwork or supplies
that can be put away, it's best to store them somewhere instead of leaving them on your desk.
Let's review.
With a little attention to ergonomics, you can take your workspace from this… to this.
And that's all it takes to stay comfortable and healthy while using your computer.