Is ergonomics important? 5 tips for working from home to double your productivity
Studies show that "the average office worker spends 1700 hours in front of a computer every year." With the continued severity of the pandemic, many companies are opting for remote work for their employees. It is believed that working from home will become a daily routine for some. However, there are many temptations at home. Whether it's working from bed or the couch, most people tend to work in the most comfortable way at home. In fact, working for long periods in an unergonomic posture can affect work efficiency and even physical health. How can one work efficiently and healthily from home? In addition to adjusting your mindset, here are some tips for creating an ergonomic environment. You can self-assess your health issues and find corresponding solutions, and these tips are also applicable to students taking classes!
What is ergonomics?
Ergonomics is about designing and improving work environments or products to better fit the user's physiology, such as joints, strength, height, weight, and posture, making them more comfortable and convenient, minimizing the possibility of injury, and creating a comfortable, safe, and efficient workspace.
5 tips for creating an ergonomic environment
1. Adjustable desk
Office workers often sit for long periods, which can lead to back pain over time. Since work occupies a large part of our lives, it's essential to treat our bodies well. Incorrect desk height can cause muscle tension in the upper body, leading to musculoskeletal injuries, poor circulation, muscle soreness, and lower body edema over time. Moreover, prolonged sitting can result in decreased muscle endurance, slower metabolism, and health problems such as obesity and cardiovascular diseases. The first step in creating an ergonomic environment is choosing the right desk. An ergonomic desk should have an adjustable surface so that your arms can rest naturally flat, and your shoulders can relax while operating the computer. This is the correct posture. Since everyone has different body proportions, a desk that can adjust to your height is highly recommended. If you have a unique body shape, such as a long torso and short legs or legs of different lengths, you need to pay even more attention to desk selection. We can recommend an electric standing desk that suits your needs. Besides adjusting to the most suitable height for sitting, it also allows you to work standing up. The benefits of standing while working include promoting blood circulation, reducing spinal pressure, balancing muscles, and preventing illnesses associated with prolonged sitting. Developing the habit of alternating postures, balancing sitting and standing, is an important tip for creating an ergonomic environment!
Applicable ergonomic principles:
- Adjust the height so that your elbows rest naturally flat.
- Lower the desk height so your feet can rest on the floor.
- Maintain dynamic adjustments, avoiding rigid postures.
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Ensure enough space under the desk to center your body with the screen, preventing prolonged twisting of your core.
2. Adjustable chair
Many office workers report lower back pain, and this back discomfort is closely related to your chair and sitting posture. It's usually caused by excessive pressure on the body due to poor posture, leading to tight back muscles and persistent lower back pain. In severe cases, it can even cause sciatica due to bone spurs or disc herniation. The purpose of an ergonomic chair is to minimize the pressure on your body and help distribute weight, so choosing an office chair that supports your spine is crucial. An ergonomic chair must be adjustable to your height, accommodating any body type. The correct sitting posture requires your thighs to be parallel to the ground, with your knees bent at a 90° angle. When choosing, pay attention to breathable and non-abrasive seat materials, and a backrest that offers high support and conforms to your body's curves. The chair's height and depth should be adjustable to your comfort. We also remind everyone not to sit for long periods. It's recommended to take a break every 30 minutes, stand up, drink some water, use the restroom, and stretch. A comfortable office chair is not just for your physical health but also enhances work efficiency.
Applicable ergonomic principles:
- When sitting, make sure your lower back is firmly against the backrest to provide spinal support.
- The chair's recline should be adjustable for different postures; for example, you can lean back when on the phone or sit upright when concentrating.
- An adjustable chair allows for fine-tuning based on different body types to find the most suitable posture for blood circulation.
3. Computer monitor height
Office workers stare at computer screens for 8 hours a day, often unconsciously craning their necks or looking down or up at the screen due to incorrect monitor height. This can easily lead to neck pain, shoulder and neck stiffness, and headaches. We recommend that the distance between you and your computer monitor be about an arm's length, and the top edge of the screen should be at eye level. This can prevent eye strain, neck pain, and hunching. If you use dual monitors, you must sit at the center point between the two screens, maintaining a symmetrical placement. If you work from home with a laptop, we suggest buying a laptop stand to raise the screen to the correct position. You can also use an external keyboard and mouse to avoid arm, wrist, or shoulder pain. In addition to correct computer screen distance and height, we advise everyone to check their posture, avoid hunching, and take regular breaks to truly improve office-related back pain!
Applicable ergonomic principles:
- The center of the screen should be about 15 degrees below eye level.
- Maintain an arm's length viewing distance from the screen, whether sitting or standing.
- Keep your gaze on the middle of the screen, with your eyes level with the top of the screen.
- When using a laptop, raise the screen to eye level and use an external keyboard and mouse.
4. Keyboard and mouse position
Is your desk crowded with a mouse, keyboard, documents, and stationery, often requiring you to push the keyboard away to make space for writing, or making typing difficult as you stretch your arms to avoid clutter, leading to wrist pain without the ability to change? If you experience shoulder pain, wrist pain, or suffer from carpal tunnel syndrome and other health issues, it is recommended to first check the placement of your keyboard and mouse. The most ergonomic posture is to keep your shoulders relaxed and hanging naturally, and your wrists horizontally at all times, to avoid repeated use and compression of the wrist that can cause wrist tendon inflammation. You can install a keyboard tray under your desk to lower the height of your keyboard and mouse, allowing for easier movements and reducing the likelihood of misusing your neck, shoulders, elbows, and wrist muscles. This can effectively improve shoulder and neck pain and prevent carpal tunnel syndrome! Ergonomic tip: The most comfortable typing position is as close as possible to the top of your thighs.
Applicable ergonomic principles:
- Maintain a natural relationship with the screen, keyboard, and mouse.
- Regularly check that you are centered with the screen and keyboard.
- When typing and moving the mouse, keep your wrists flat, avoiding continuous upward bending.
5. Desk layout and adequate lighting
Office workers staring at computer screens for long periods can lead to excessive eye strain, not only causing eye fatigue and aging but also dry eyes and glaucoma. We recommend using dual light sources: in addition to basic indoor lighting, working lamps can be set up at each desk. This can effectively alleviate computer vision syndrome symptoms such as blurry vision, eye fatigue, and headaches. Lighting equipment is one of the key elements of an ergonomic workstation! Besides sufficient lighting, pay attention to your desk layout. Any abnormal bending of your limbs, with repetitive motions daily, will cause discomfort in those areas. Place frequently used items within easy reach. For example, if you use a mouse with your right hand, place it on the right; if you habitually use a calculator with your left hand, place it on the left. If you need to perform multiple actions simultaneously, assess the content. For instance, if you need to take notes, type data, and read documents while on the phone, the phone should be placed on the side of your non-dominant hand. This way, you can talk on the phone while using the mouse, keyboard, and pen.
Applicable ergonomic principles:
- Ensure adequate lighting in the office environment to prevent eye strain.
- Take regular visual breaks by focusing your eyes elsewhere several times an hour.
- Spend some time each day organizing your work tools, placing the items you use most frequently within easy reach.