Ergonomics is the study of efficiency in the workplace. Being aware of your workplace ergonomics can help you stay healthy and perform better.
1. Start with a Good Chair. An ergonomic chair supports your back, legs, buttocks and arms in a way that is relaxed and stress reducing.
2. Make Sure you Have Lumbar Support. Ensure the backrest on your chair is appropriately supporting your lower back.
3. Focus on your Posture. Your posture should reflect neutral body positioning, minimizing stress and strain on your body.
4. Place your Monitor at a Good Location. The top of your monitor should be at or below eye level. Place directly in front of you and at least 20 inches away from your face.
5. Improve Lighting and Avoid Glare. Arrange your desk so you minimize glare from lights and windows.
6. Place Your Keyboard and Mouse in a Good Location. Make sure your mouse is right next to your keyboard and its the current size and shape for you hand. It is important to have your keyboard securely on a flat surface.
7. Adjust your Armrest. Adjust your armrest to the point where your arms are slightly lifted at the shoulders.
8. Follow the 20-20-20 Rule. Take 20 seconds to look at something 20 feet away and repeat every 20 minutes.
9. Get Up and Move. In order to maintain a relaxed yet supportive posture, change positions frequently.
10. Get Comfortable. Ultimately, you want to be working comfortably your entire workday without feeling fatigue in your muscles on joints.