When you sit at your desk, are you sore after an hour of work? Then stand up and check our guide on 'how can I create a more ergonomic workstation?'
If you want to free yourself from the pain deskwork can bring with it, utilize these steps to create an ergonomic workstation using an adjustable height desk.
When you work at a desk, you need to be comfortable, but you also need to have good posture in order to prevent pain from occurring later. If you have an adjustable height desk you can alternate between sitting and standing, which will help with your posture, as you are less likely to slouch or huddle over if you stand at your desk to work compared to sitting. You need to ensure your body is positioned properly so that you can stand comfortably. Try standing with your knees slightly bent rather than straight in order or prevent them locking up. Also try to shift your weight between one foot to the other, and keep your elbows close to your body. You need to position your monitor so that you can look straight at it rather than look down, as otherwise this could cause pain in your neck.
When sitting down rather than standing at your reception desk or adjustable desk make sure your feet will be on the floor in front of you and your hands in your lap. Relax your shoulders and lean back slightly. This natural position allows your vertebrae to stack and your entire back moves up and down as you breathe. Get a feel for this position as you work with your reception desk in order to make an ergonomic workstation that works for you. Your workstation desk will need to be at the right height for your chair. It is a good idea to get a chair you can raise or lower so you are able to fit it below the desk at the proper level, and also move it out of the way when you are standing at your desk.
Keep your natural posture in mind and position the keyboard and mouse on the adjustable desk in a manner that keeps your elbows at your sides and your arms at or below a 90-degree angle. The muscle load is reduced when you are positioned in this manner and you won’t strain. The keyboard should be 1 to 2 inches above your thighs, which might mean getting a pull-out keyboard tray. If you have an adjustable-height desk, you can use that tool to lower the keyboard. The keyboard should be positioned in a negative tilt, which means down and away from you so your arms will follow the natural downward slope your thighs have in this position. That means you should avoid using the kickstand the keyboards come with. Keep the mouse and keyboard shoulder distance apart from one another and on the same level.
If you have a height adjustable desk, it is easier to get the correct computer screen position. Setting the screen doesn’t have to be complicated. You don’t want it to be too far away or you will crane your neck. If you have more than one monitor, place them side by side without a gap and put the second monitor off center. If you use both monitors the same amount, center them equally. To determine height, close your eyes. When you open them, they should naturally land on the address bar. If they do not, use the adjustable desk features to raise or lower the desk as needed. Once the screens are in the right place, tilt them slightly to avoid too many reflections.
Even if you have the perfect height adjustable desk or adjustable reception desk and a chair adjusted just right, the best thing you can do to avoid getting sore after you learn how can I create a more ergonomic workstation, is to simply get up and move around every hour. Stretch or take a short walk. You can even set an alarm on your phone to remind you when it’s time to move. Even if you have a perfectly ergonomic workstation desk, you may still get sore from standing in once place for too long. If you place all of these tips together, figure out how can I create a more ergonomic workstation and move around often, you shouldn’t feel nearly as sore after a long day at the desk. If you are still getting sore in certain areas, pay attention to where you ache and try to adjust things a bit more. You may have something off in your desk height that can help alleviate the tension.