After every 20 minutes spent staring at a screen, you should spend 20 seconds staring at something 20 feet away before returning to your computer screen. Whether you choose to sit upright, stand, or work while reclined, maintain a posture that keeps joints aligned, which reduces the stress on your musculoskeletal system. Your screen needs to be positioned at an appropriate height, roughly level with your eye line, without you needing to bend your neck too far upwards or downwards. You will also need to position your screen an appropriate distance away. This distance will, to an extent, depend on the size of the screen, but an arm’s length is a good approximation. Nevertheless, there are important steps that you can take so that your work environment is suitable for prolonged use.
This helps in taking preventative measures of injuries that have repetitive motions. Most experts agree that the ability to spend some time sitting and some time standing while working is optimum for musculoskeletal health. Sometimes a small stack of books can be used to ensure the monitor is at the proper level when working. Ergonomics is the study of people’s interaction with their working environment. To create an effective ergonomic office, there are specific measurements and numbers that you should keep in mind, at least as a starting point.
Computer Monitor Ergonomics
Properly sitting means that your feet should be supported by the floor, or at a footrest if the desk height can’t be adjusted. Your legs should be at a 90-degree angle so you can relieve the pressure out of your back, also having excellent lumbar support that is adjustable to keep your back straight. Despite working from work from home ergonomics home for several months or even years, some of us may not try to emulate an office-like experience when working in terms of our setup and environment. Sometimes, that may not have much effect on us (for example, if we work for only a couple of hours a day), but it can compromise our efficiency in the long term.
Keep overhead lighting low and use a lamp near the work area of your desk. Your keyboard and mouse should be positioned so that your wrists are straight and your elbows are close to your sides. Your keyboard should be at a height that allows your shoulders to be relaxed. Consider using a keyboard tray or a laptop stand to achieve the proper height. If natural light is not available, use a desk lamp with a bright, adjustable bulb. Take the time to carefully consider your home office ergonomics when working remotely.
Maintaining Good Posture
To get the height correct, the chair should allow the user to sit with knees at a right angle and both feet firmly planted on the floor. When necessary, a foot rest can help some users attain that position. Also, arm rests can give additional support when users are performing other tasks.
When this can’t happen, task lighting provides a good alternative, and filters added to computer screens can help to avoid strain caused by glare. If you’re in a dull environment, lower your screen light, and vice versa. For employers, a workplace designed with robust ergonomic support demonstrates a commitment to employee health and wellbeing. When working from the office, employers will carry out a DSE assessment, to ensure that your working environment is set up to support you physically.