The term ergonomic workplace has been discussed more frequently since three years ago, at the start of the COVID-19 pandemic in 2020. At that time, many companies implemented work from home policies.
For people who have the opportunity to work from home, then realize that there is a difference in the comfort of working in an office with a special chair and working from home using only a makeshift chair. Although indeed, working in an office with supportive facilities still does not eliminate discomfort due to body aches, back pain, or neck.
Then, how to reduce the discomfort? Whether working in an office or from home, work comfort should ideally be a priority requirement. Here are seven ways to set up an ergonomic workplace to support comfort while working.
By following the tips below, discomfort when working for a long time can be minimized. Indeed, to renew the workplace requires more funds. However, this can be an investment so that the discomfort you experience does not get worse and then becomes a disease in the future.
How can you find out if the chair you are sitting on has provided the comfort as expected?
Sit in your work chair with your back against the back of the chair. Think about the answers to the following questions:
The best work chairs provide natural 'S-curve' comfort similar to the shape of your back. Cornell University professor of ergonomics, Alan Hedge, confirms that if the lower back is not supported by a chair, additional lumbar support will be needed.
If an ergonomic work chair is quite expensive, then put a lumbar support pillow or chair cushion. Lumbar support pillows play a role in helping you sit more comfortably. Meanwhile, you can sit more comfortably with the seat cushion.
A desk height that doesn't match your height can trigger fatigue, such as neck pain. The reason is, a work table that is too short makes you constantly look down at the screen, and vice versa.
Ideally, when you type on a keyboard at a desk, your forearms and wrists should be in a neutral position. That is, the arms and wrists are parallel to the surface of the table to reduce wrist strain. In addition, the table surface must also be wide enough and have a footrest underneath.
The adjustable height standing desk offers the best ergonomic solution, as you can raise or lower the table height. You can also easily alternate between sitting and standing at regular intervals throughout the day.
If you work on a laptop, try adjusting the position of the keyboard with the laptop screen. Is it ideal and ergonomic enough? The position of the laptop screen is ideally straight with the eye gaze. In this case, activities such as typing will be disrupted, because the keyboard position is not ideal. As a solution, use an external keyboard that is placed in a lower position than the screen and laptop mat.
Using repetitive motions on a laptop touchpad or standard mouse can strain the muscles in your fingers and wrists. In the same way, repetitive typing can cause wrist fatigue or pain. It's important to use a mouse that's comfortable to hold in your hand to do work, such as design.
As an alternative to a mouse, consider another device, such as a stylus to reduce wrist pain or fatigue. This method can reduce the strain on the shoulders and wrists.
The next way to set up an ergonomic workplace is to adjust the distance and height from the screen. Make sure that when you look at the screen, you don't have to crane or bend your neck. At least 2-3 inches below the top of the screen, this is the ideal distance for the eye to look at the screen. That way, eye strain and fatigue can be reduced.
No less important than the previous points, to set up an ergonomic workplace also requires adequate lighting. This aims to reduce eye strain and avoid neck pain at an unnatural angle. Abundant natural lighting in your workspace is ideal as it can increase the feeling of well-being and stimulate positive energy.
Access to views outside the room provides an opportunity for the eyes to relax and recover from the tension caused by staring at the monitor. If you don't have windows in your office or home, or when you're working late, install lighting directly overhead for the best balance of light to improve work focus.
Any kind of stress or anxiety can cause your muscles to tense up, making it harder to work. If ignored, stress can accumulate. Therefore, include things in your workspace that will help you relax. These items can include:
How to set up an ergonomic workplace as described above, is actually not an impossible thing. There are already many other alternatives to the suggestions given, if you can't buy new devices or facilities. In addition, stretch at least once an hour. Good luck!
The term ergonomic workplace has been discussed more frequently since three years ago, at the start of the COVID-19 pandemic in 2020. At that time, many companies implemented work from home policies.
For people who have the opportunity to work from home, then realize that there is a difference in the comfort of working in an office with a special chair and working from home using only a makeshift chair. Although indeed, working in an office with supportive facilities still does not eliminate discomfort due to body aches, back pain, or neck.
Then, how to reduce the discomfort? Whether working in an office or from home, work comfort should ideally be a priority requirement. Here are seven ways to set up an ergonomic workplace to support comfort while working.
By following the tips below, discomfort when working for a long time can be minimized. Indeed, to renew the workplace requires more funds. However, this can be an investment so that the discomfort you experience does not get worse and then becomes a disease in the future.
How can you find out if the chair you are sitting on has provided the comfort as expected?
Sit in your work chair with your back against the back of the chair. Think about the answers to the following questions:
The best work chairs provide natural 'S-curve' comfort similar to the shape of your back. Cornell University professor of ergonomics, Alan Hedge, confirms that if the lower back is not supported by a chair, additional lumbar support will be needed.
If an ergonomic work chair is quite expensive, then put a lumbar support pillow or chair cushion. Lumbar support pillows play a role in helping you sit more comfortably. Meanwhile, you can sit more comfortably with the seat cushion.
A desk height that doesn't match your height can trigger fatigue, such as neck pain. The reason is, a work table that is too short makes you constantly look down at the screen, and vice versa.
Ideally, when you type on a keyboard at a desk, your forearms and wrists should be in a neutral position. That is, the arms and wrists are parallel to the surface of the table to reduce wrist strain. In addition, the table surface must also be wide enough and have a footrest underneath.
The adjustable height standing desk offers the best ergonomic solution, as you can raise or lower the table height. You can also easily alternate between sitting and standing at regular intervals throughout the day.
If you work on a laptop, try adjusting the position of the keyboard with the laptop screen. Is it ideal and ergonomic enough? The position of the laptop screen is ideally straight with the eye gaze. In this case, activities such as typing will be disrupted, because the keyboard position is not ideal. As a solution, use an external keyboard that is placed in a lower position than the screen and laptop mat.
Using repetitive motions on a laptop touchpad or standard mouse can strain the muscles in your fingers and wrists. In the same way, repetitive typing can cause wrist fatigue or pain. It's important to use a mouse that's comfortable to hold in your hand to do work, such as design.
As an alternative to a mouse, consider another device, such as a stylus to reduce wrist pain or fatigue. This method can reduce the strain on the shoulders and wrists.
The next way to set up an ergonomic workplace is to adjust the distance and height from the screen. Make sure that when you look at the screen, you don't have to crane or bend your neck. At least 2-3 inches below the top of the screen, this is the ideal distance for the eye to look at the screen. That way, eye strain and fatigue can be reduced.
No less important than the previous points, to set up an ergonomic workplace also requires adequate lighting. This aims to reduce eye strain and avoid neck pain at an unnatural angle. Abundant natural lighting in your workspace is ideal as it can increase the feeling of well-being and stimulate positive energy.
Access to views outside the room provides an opportunity for the eyes to relax and recover from the tension caused by staring at the monitor. If you don't have windows in your office or home, or when you're working late, install lighting directly overhead for the best balance of light to improve work focus.
Any kind of stress or anxiety can cause your muscles to tense up, making it harder to work. If ignored, stress can accumulate. Therefore, include things in your workspace that will help you relax. These items can include:
How to set up an ergonomic workplace as described above, is actually not an impossible thing. There are already many other alternatives to the suggestions given, if you can't buy new devices or facilities. In addition, stretch at least once an hour. Good luck!
