Office work and studying require spending many hours in a sitting position. This can have a negative impact on health. In particular, on the spine and eyesight, but also on general well-being. That is why the ergonomics of the work and study station is an important topic that we would like to develop in this article. A well-thought-out device and equipment improves efficiency and comfort. In the further part of the text, we suggest how to create a healthy and comfortable place to work and study.
1. Ergonomic chair – the key to a healthy spine
The purpose of a properly selected chair is to minimize the risk of back pain and posture problems. What to look for before buying?
- Adjustable height – Your chair or armchair should allow you to adjust the height so that your feet are flat on the floor and your knees are bent at a 90-degree angle.
- Lumbar support – is essential to relieve the lower back. A good chair should have a backrest that allows it to adjust to the natural curve of the back.
- Armrests – help relieve the load on the shoulders and arms – should be positioned in a natural, relaxed position.
- The chair should be made of breathable material and provide solid back support.
2. Monitor setting
Incorrect monitor positioning can lead to excessive strain on the cervical spine. To avoid this, it is worth remembering a few rules.
- The top of the screen should be at eye level or slightly below. This will help you avoid leaning too far forward.
- The monitor should be about 50-70 cm away from your face (about the length of your arm). Too close a distance can cause eye fatigue, and too far can cause excessive strain.
- The screen should be tilted back slightly (about 10-20 degrees). This will provide better viewing comfort.
3. Keyboard and mouse – hand and wrist ergonomics
Let's not forget about the hands, wrists and forearms - tools such as the mouse and keyboard should not be left to chance either.
- The keyboard should be positioned at elbow height, so that your arms are parallel to the floor and your wrists remain in a neutral position.
- If you use a wrist rest, make sure it provides light support without causing excessive pressure.
- The mouse should be close to the keyboard. This arrangement allows you to minimize arm movements. If you have a problem with wrist strain, it is worth considering a vertical mouse model - it reduces wrist rotation.
4. Desk – the “core” of the workstation
A well-chosen desk allows you to maintain a comfortable position and facilitates the organization of space. What should you consider when choosing one?
- The desk should be the right height. The advantage of adjustable desks is that they can adapt to your individual needs and situation.
- Keep your desk tidy to minimize the stress of chaos and easily access all the materials you need. A file stand, monitor stand, additional drawers and organizers will help keep everything "in check."
5. Lighting – take care of your eyesight
Proper lighting at your work station is a key element that will help protect your eyesight. Here are some things to look out for:
- If possible, place your desk near a window to benefit from natural light. This will help prevent eye strain and improve your well-being.
- It is worth investing in a desk lamp with an adjustable arm that will allow you to adjust the angle of the light.
- Position your monitor so that it is not reflecting light from a window or lamp, this also affects eye fatigue.
6. Regular breaks and exercises
Even the best ergonomics and gadgets are no substitute for regular breaks and movement. Every 30-60 minutes, get up, stretch, and do a few simple movements, such as:
- Stretching the shoulders and back.
- Wrist movements.
- A short walk.
Summary
Ergonomics of office work and study are key to health and comfort. A suitable chair, monitor, keyboard, desk and lighting are the foundations of a healthy workplace. It is worth investing in ergonomic solutions. However, it is important to remember that regular breaks and exercises are the best antidote to relieve the body and increase work efficiency. Take care of your health by optimizing your workstation today!