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May 25, 2023 · By Mayo Clinic Staff. If your work involves sitting at a desk, discomfort doesn't have to be part of the job. You may be able to avoid some of the health problems associated with seated work, such as neck and back pain and sore wrists and shoulders, by using proper office ergonomics.
Jul 3, 2023 · When sitting at your desk, try to keep your knees almost aligned with your hips. This position helps to keep a neutral spine position. Sitting in a chair that’s too low positions your knees above your hips, while sitting perched higher up positions your hips significantly higher than your knees.
- Proper sitting posture at a desk begins at your pelvis. You want to sit with your pelvis in a neutral position, with your buttocks against the back...
- The natural curves of your spine are maintained by keeping your ears, shoulders, and hips aligned. Any deviation from this position will cause shif...
- Your back should should have a small curve in the lower back, which is where your lordortic curve is. Without support, your back tends to curve in...
- It can be tempting to lean to the side when you’re sitting at your desk, but this bad habit causes your spine to curve, which can lead to issues su...
- When you cross your legs, or if just your toes are touching the floor, you put stress on the large supportive muscles of your back, pelvis and hip...
- Keeping your forearms parallel with the floor, resting on your desk helps to reduce the amount of stress on the joints of your upper extremities. E...
- If your computer monitor is positioned incorrectly, you’ll be placing excess strain on your neck because you’ll have to be constantly looking up or...
- You’ll really want to be aware of this bad habit and make a conscious effort to avoid it. Research has found that for every inch your head moves fo...
- Try to take a short break from sitting at least once every hour to move around your office. This can help to relieve pain and prevent muscle tightn...
- Ergonomic workstation setup.
- A comfortable chair that supports your spine. Steelcase Gesture. The best office chair. This is one of the most adjustable chairs available—anyone can make it comfortable, regardless of their height or size.
- A desk set at the proper height for using your keyboard. Uplift V2 Standing Desk. A first-rate, good-looking, customizable standing desk. This is the most customizable desk we’ve ever tested, and it works for a wide range of heights (people between 5-foot-4 and 7 feet).
- An external, ergonomic keyboard. Kinesis Freestyle Edge RGB. Comfortable, responsive, and fully split. This mechanical keyboard is comfortable and meets our ergonomic criteria: It’s fully split, has a flat slope, can tent, lacks a number pad, and can be programmed for further customizability.
Jan 12, 2024 · Learn how to create a workspace that supports your health and productivity with ergonomics, the practice of fitting a workspace to the individual. Find out what an ergonomic office looks like and how to avoid vision, back, neck, wrist and shoulder problems.
- Nicole Gregory
May 30, 2024 · Posture. The typical desk posture that every office worker is familiar with includes the shoulders and neck hunched forward. Obviously, this occurs due to fatigue and/or due to the computer’s placement along with its accessories (i.e. keyboard, mouse, etc.). How to improve your posture.
- Meredith Chandler
GUIDE TO ERGONOMIC SEATED POSTURE. Head balanced directly over spine. Eyes looking straight ahead. Top third of monitor aligned with eye height. Non-adjustable desk? These tools can help you get to the right height. Keyboard Tray. With feet flat on the floor and knees at 90°, lower the keyboard tray to just below elbow height, shoulders relaxed.
1. Keeping a Neutral Spine. 2. Balancing Your Screen at Eye Level. 3. Keeping the Shoulders Relaxed and Down. 4. Elbows at a Comfortable 90-Degree Angle. 5. Adjusting the Computer Keyboard and Mouse Placement. 6. Taking Breaks for Stretching and Walking.
