Ergonomics is closely related to productivity and workplace comfort. The more comfortable your working environment is, the more productive you will be and the better your health will be... Many ergonomic problems or common pains can be solved by improving existing office furniture.
your back and your chair
There are numerous scientific reports proving that prolonged sitting can have a negative impact on our health, but sitting in an office is unavoidable, so having a good ergonomic chair andMotorized adjustable desk is very important.
When sitting in your chair, keep your back straight and let your arms hang easily at your sides. It's ideal if both of your feet are flat on the ground. Otherwise, you should use the footrests to make sure the back of the chair supports your back. Also make sure there is 2-3 finger spaces between the back of your knees and the edge of the seat, otherwise it's not good for your circulation.
No chair is perfect, and no matter how good the chair itself is, sitting still for long periods of time can make you slack. The key is to try to keep your spine as straight as possible and relax your shoulders. A good ergonomic chair usually has a very good lumbar support system.
Placing your elbows on the armrest is a common mistake when you type. This will only increase the stress on your elbows and shoulders. It is recommended that you try to keep your elbows close to your body while keeping your shoulders relaxed.
Keep your monitor at eye level and avoid raising your neck and shoulders. You can use a monitor stand to increase the height of your monitor. As long as you can clearly see what's on the screen without leaning forward, you should be about a forearm's distance away from the monitor. If you're using a laptop, you might consider porting the image to a regular monitor.
If you use the power desk correctly, it can be very effective for improving sedentary behavior. It is recommended that you switch standing and sitting positions between jobs, and be aware that standing for too long can damage leg muscles, tendons and connective tissues. If you stand for long periods of time, consider an anti-fatigue mat. This reduces stress on the legs.
Other things to note:
Try to make sure your wrist is not bent or use a wrist support. Remember to keep the mouse close to the keyboard. As you work, your elbows are directly under your shoulders. If you frequently use your phone while looking at your monitor, use a headset to help avoid neck and shoulder strain.
Adequate lighting while working is also very important. Also remember the 20-20-20 rule: every 20 minutes stay 20 meters away from the monitor for 20 seconds. This rule helps to avoid eyestrain.
Finally, regular breaks are very important, preferably every 45 minutes to 1 hour for 1-2 minutes, such as drinking a glass of water and chatting with colleagues, etc.