To reduce repetitive stress to your wrist and hand, take frequent breaks. If you need more height, try a monitor riser or a stack of books. This puts your head and neck in a comfortable working position. Height: Your head should be titled slightly downward.Also, reading from a screen that’s too far away or too close can fatigue the eyes faster than normal. If you’re too far away, you may compensate by leaning forward. Distance: Your monitor should be an arm’s length away.This puts your neck in a comfortable position. However, the proper place for your eyes is the top quarter of the screen. Most people think their eyes should land in the middle of the computer screen. You can also trying using a split keyboard, which puts your wrists into a more neutral position. Reducing the workload: Try a dictation tool for hands-free writing.Don’t use the risers on the bottom of the keyboard, as they tilt your keyboard upward and can strain your wrists. Tilt: Keep your keyboard straight or slightly tilted downward, not upward.To achieve this, you can raise the height of your chair and use a footrest. Height: Whether you use a keyboard tray or not, your keyboard should sit about one-to-two inches above your lap to ensure that your shoulders and arms are relaxed.It keeps your arms and hands low and relaxed, and discourages you from leaning forward in your chair. Keyboard tray: Michelle highly recommends installing an adjustable keyboard tray.This may cause discomfort by putting your upper body in an uncomfortable position.
Many people work with their keyboards up on their desktops. Instead, use your chair’s swivel mechanism. Movement within chair: Avoid bending and twisting your torso frequently.If needed, support your feet with a foot rest. Height: Adjust the seat height so that your feet are on the floor and your knees are slightly below your hips.The seat pan should not press into the back of your calves. Seat pan: There should be two-to-three fingers worth of space between your calves and the seat pan.Adjust the chair so that the curve of the chair supports the curve of your lower back. Back support: Sit all the way back in your chair.Most problems can be solved with just a few of the following adjustments: Many people think they should buy an expensive “ergonomic” chair with all the bells and whistles, but it’s more about adjusting the chair to your body. Adjust your chairįinding the right chair and adjusting it properly is one of the most important things you can do to create a comfortable workspace. Use our tips to avoid unnecessary pain and strain as you work. This means your back is supported, shoulders are relaxed and arms are at your side. A neutral position minimizes stress and fatigue placed on your muscles and joints. Most ergonomic advice focuses on maintaining a neutral, relaxed position as you work. To stay healthy and productive, we need to customize our work spaces. With so many people working from home during the pandemic, many of us are facing the ongoing challenge of creating and maintaining a workstation that fits our needs. However, for many of us, our jobs are tied to prolonged desk work. IL.Sitting at a desk and staring at a computer screen for 8 hours a day isn’t natural. Frederick and Frederick (2006).Stretch to win.
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