Introduction
Have you ever experienced the relentless discomfort and aches that stem from a poorly designed workspace? It's a common story for many of us who spend long hours hunched over desks with stiff chairs, oversized or undersized tables, and cramped keyboards. This problem has especially been elevated since the pandemic as many people had to arrange their own make-shift work stations at home. The result? Pain in the neck (quite literally), sore shoulders, aching backs, and more. But here's the good news: this problem is solvable, and it does not take thousands of dollars of equipment, but rather a few key principles to follow.
In this comprehensive guide, we'll walk you through the art and science of creating the perfect ergonomic office setup. As a company it has been our mission with the help of our doctor of Physical Therapy co-founder Dr. Mir Shithil to bring about ergonomic solutions in the new work from home era. We not only have invented and complied ergonomic products, but also look cultivate a space for all things ergonomics. And in this blog we will help you construct a smart and easy to do work station. So bid farewell to discomfort and pain, and embrace a workspace that supports YOUR body in neutral and natural positions, let's dive in.
Principle 1: Optimal Desk Height
Desk height plays a pivotal role in achieving ergonomic comfort. Typical desks are designed with a height range of 28 to 30 inches, catering to individuals who are around 5 feet 10 inches. However, this height may not be suitable for everyone especially individuals who are shorts, and taller.
Why Desk Height Matters
- Maintaining a 90-degree angle at your elbows encourages a natural wrist position, reducing the risk of wrist pain largely depends on the ratio of the desk to chair heights.
- Proper desk height ensures that you can reach your keyboard and mouse comfortably without straining your arms or shoulders.
- It encourages good posture by promoting a better resting posture, avoiding slumping to reach down, or reaching up.
Solution 1: Adjustable Desks
An ideal solution is an adjustable-height standing desk. These desks offer the flexibility to raise or lower the desk height in half-inch increments, catering to a wide range of body types and preferences. This adaptability allows you to switch between sitting and standing at regular intervals throughout the day, promoting movement and reducing the negative effects of prolonged sitting.
This NewYork Times WireCutter article breaks down some adjustable desk options.
Solution 2: Keyboard Tray
For those using fixed-height desks, mounting a keyboard tray under the desk can be an effective way to lower the keyboard to a comfortable height. This adjustment ensures that your elbows form a 90-degree angle, promoting a natural wrist position and reducing the risk of wrist pain. Keyboard ergonomics could also be furthered with proper keyboard wrist rest to prevent pain in the wrist. There are many affordable options. Check out our previous blog here to explore the WavePads.
Solution 3: Footrest
If raising your chair to achieve the correct desk height results in your feet no longer touching the ground, consider using a footrest. A footrest provides proper support to your legs and feet, maintaining a healthy posture while preventing discomfort in your lower back and pelvis.
Principle 2: Grounded Feet for a Healthy Lumbar Spine
The second principle focuses on the importance of proper foot support to maintain a healthy lumbar spine. When your feet dangle or lack adequate support, it can lead to issues in your lower back and pelvis being too rounded or extended. Also this ties into the first principle of adjustable desk, as sometimes to reach a higher desk we need to increase the height of the chair – it is imperative to use something to ground your feet for this.
Why Grounded Feet Matter
- Dangling feet can cause pressure on the backs of your thighs, leading to discomfort and reduced circulation.
- Insufficient foot support can lead to poor posture, causing strain on your lower back and pelvis.
- Adequate foot support promotes proper spinal alignment, reducing the risk of back pain and discomfort.
Solution 1: Adjustable Chair Height
Adjusting your chair height to ensure your feet are flat on the floor or on a footrest is crucial. This adjustment promotes a comfortable sitting position and prevents the pressure on the backs of your thighs that can result from dangling feet.
Solution 2: Footrest
A footrest, as mentioned earlier, provides the necessary support for your feet and legs. It complements your chair's height adjustment and ensures that your lower back remains well-supported throughout your workday. You can find foot rests online that are adjustable, but there are many items around your home that can be used. This includes stacked up text books, delivery boxes, or stacked up towels. Get creative!
Solution 3: Ergonomic Chair
Consider investing in an ergonomic chair designed with lumbar support. These chairs are specifically crafted to promote proper spinal alignment and provide comfort for extended periods of sitting. They often include adjustable features to accommodate various body types.
This Wall Street Journal article provides an excellent review of ergonomic chairs and what can be the right fit for you.
Principle 3: Monitor Height for Neck Comfort
Our third principle revolves around achieving the correct monitor height to protect your neck from strain. Following the prior 2 principles will make this easier, as the proper desk height, and chair height will improve the monitor height relative to your neck. However sometimes desktop monitors as well as laptops still need to be adjusted.
Why Ergonomic Monitor Height Matters
- A monitor too low or too high forces your neck into unnatural positions, leading to strain and discomfort.
- Improper monitor placement can result in neck pain, headaches, and even long-term musculoskeletal issues.
- Maintaining eye-level monitor height promotes a neutral neck position, reducing strain on your neck muscles and ligaments.
Solution 1: Monitor Stand
You can raise your monitor to the ideal height using a monitor stand. These stands are widely available and come in various styles, including adjustable models. A monitor stand helps you align the top of your screen with your eye level when seated comfortably, reducing the need to crane your neck.
Solution 2: Monitor Arm
A monitor arm, such as the Fully Jarvis, offers exceptional adjustability. It allows you to fine-tune the height and positioning of your monitor with precision, ensuring that it aligns perfectly with your eye level and viewing distance. This versatility can significantly enhance your ergonomic setup.
Solution 3: Using household items
If you want to keep it low budget you can use many household items to lift up your desktop monitor as well as laptops. One of the most reliable continue to be text books, they are the perfect length, width, and sturdy. With a few text books stacked, the monitor height can easily be adjusted. Text books also work for laptops – but this will require an external keyboard and mouse to avoid reaching up with your arms.
Solution 4: Laptop stands
For laptops, there are specific items that can be used as well. Some are stands which mimic the text book technique and will require external keyboard and mouse. But there are other options such as our very own ProRiser – this is a more minimal option which allows adjustable raising of the laptops making it more portable, and avoiding external keyboard and mouse.
Principle 4: The Right Screen Distance
Our fourth principle highlights the importance of maintaining the correct screen distance to prevent eye strain and discomfort.
Why Screen Distance Matters
- Sitting too close to the screen can strain your eyes, leading to symptoms like eye fatigue, dryness, and irritation.
- Sitting too far from the screen can encourage poor posture and leaning forward, causing neck and upper back discomfort.
- The right screen distance encourages a comfortable and ergonomic working position while reducing eye strain and musculoskeletal issues.
Solution 1: Arm's Length Rule
Follow the arm's length rule by positioning your screen so that it's approximately an arm's length away from your eyes. This distance promotes a comfortable and ergonomic working position, reducing the risk of eye strain and musculoskeletal issues.
Solution 2: Monitor Arm and Stand*
Both monitor arms and stands can aid in achieving the ideal screen distance. By raising or lowering your monitor to the correct height, you can ensure that it's positioned at the appropriate distance from your eyes, enhancing both comfort and productivity.
Principle 5: Tools Within Reach
Our fifth and final principle underscores the importance of keeping essential tools, such as your mouse and keyboard, within easy reach.
Why Tool Placement Matters
- Reaching for your mouse or keyboard repeatedly can strain your shoulders, arms, and wrists, leading to discomfort and potential injuries.
- Poor tool placement can disrupt your workflow, causing frustration and inefficiency.
- Keeping your tools within reach promotes a comfortable and ergonomic workspace, minimizing the risk of repetitive strain injuries.
Solution 1: Keyboard Tray*
A keyboard tray not only helps in achieving the right desk height but also keeps your keyboard within reach. This setup ensures that you can type comfortably without straining your arms or shoulders, promoting a more ergonomic working posture.
Solution 2: Ergonomic Mouse*
Investing in an ergonomic mouse, such as the Logitech M720 Triathlon Multi-Device Wireless mouse, can significantly reduce repetitive motion strain in your fingers and wrists. These mice are designed for comfortable grip and smooth maneuverability, enhancing your overall ergonomic setup.
Solution 3: Alternative Input Devices*
Consider alternative input devices like a stylus with a graphics tablet or a trackball if you experience pain or fatigue in your wrists while using a standard mouse. These devices reduce fine wrist movements, maintaining a neutral hand position and minimizing the risk of strain.
Conclusion
In wrapping up our journey towards achieving the perfect ergonomic office setup, remember that your well-being and comfort are our top priorities. As your guides in this quest for ergonomic excellence, we're here to provide valuable insights and practical tips.
To further support you in creating an ergonomic workspace that suits your needs, we invite you to explore our website, PostureUp. There, you'll find a wealth of resources, including a free home exercise and ergonomic guide. This guide is designed to empower you with the knowledge and tools you need to enhance your posture and well-being.
So, why not take the next step in improving your workspace? Visit PostureUp today and access our friendly, instructional guide, complete with videos that illustrate all the solutions and principles discussed in this article. Your body will thank you for it, and you'll find yourself working more comfortably and productively in no time.