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Office Ergonomics Tips: How To Make Your Workstation Ergonomic

By Dr. Nikita Toshi +2 more

Just because you spend your entire day at the office sitting on a desk doesn’t mean you cannot make the situation better. Ergonomics is the science of designing your workstation in a manner that fulfils the requirements of the worker and reduces his discomfort. By following specific tips and tricks, you can make your workplace comfortable to decrease fatigue levels and help deal with physical stress. Bad posture and a poorly designed workstation can lead to serious health problems. Here are some things you can do to increase your productivity.

Ergonomics in the workplace tips

Chair

Choose a chair that does not stress your spine. Something that has a backrest along the spinal curves is the best choice. Adjust the height of the chair such that your feet are resting flat on the ground. The thighs should be parallel to the floor. When your arms are resting on the armrest, the shoulders should be relaxed. 

Proximity

Keep the things you usually need during a workday close to your body. This will reduce your effort to reach out for these things. So staplers, phone, mobile, water bottles, etc should be just a movement away. 

Phone

If you need to use the phone frequently, use speakers or headphones instead of cradling it between your neck and head. 

Computer Peripherals

The keyboard and mouse should be placed on the same surface. When using both these accessories, your wrists should be straight, and the hands should be either at the level of the elbows or slightly below them. The weight of your arms should always be supported. 

The Head

Observe the position of your head. It must always be above the base of its support, that is the neck. Avoid sitting with your neck craned forward. 

Slouching

Many of us move into the slouching position without realizing it. It is detrimental for the spinal vertebrae and discs. Use lumbar support provided with the chair to prevent slipped discs because of bad posture. 

Eye Strain

Prevent strain on the eyes by keeping your monitor at eye level and an arm’s length away. Close your eyes to rest them for five minutes after every one hour. Avoid placing the monitor before a window or a light source. Try to reduce glare from the screen as much as possible.

Desk

Ensure that you have a clearance space under the desk. Adjust the height of the desk if it is too low or too high. Use a footrest for supporting your legs. Avoid storing your items under your desk to give yourself enough space. 

Lighting

Many offices do not have appropriate lighting concerning their computers. The light should be moderate and fall indirectly on the workstations. 

Exercises and Breaks

Take short, frequent breaks to get rest. Just walking around the desk is a good break. You could also do some exercises to relieve tension in your body. 

Also Read: Do Posture Correctors Work? A Detailed Research Based Analysis

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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