How to Set Up an Ergonomic Office (to Help You Feel Your Best)
Ergonomics is the study of people’s interaction with their surroundings. This refers to the physical environment and includes their degree of strain, comfort level, eye function, direction and mobility. The main goal is to create an optimal working environment where the person can perform effectively. There should be no obstacles that can pose a risk or future consequences to individuals’ health.
No matter if you’re working at home or in an office, always ensure you have the best working environment for optimal results and good health.
Laptop Stand
The necessity for a comfy working position is increasing as more and more people work from home. Things like shoulder tension and neck pain should be taken seriously. That’s why buying an ergonomic laptop stand is very important. Laptop stands can vary between 20-56cm. To get the right stand, it’s important to know the right size of your laptop.
Many of them are adjustable though and can fit any device. If you change your working location often, the stand should be foldable, easily portable and lightweight. You’ll find that some fold up nicely into a small compact item to carry anywhere with you. You should also get a bag that can prevent damage during transportation.
On the other hand, fixed stands can be much more stable when you install them, but not adjustable. So be precise with your measurements of length, width and height. Make sure they match your neck, back, head and shoulder position. Height and tilt angle are the two basic adjustments. The top screen edge of your laptop should be flat, and your eyes should be two finger widths above the top edge. This way you’ll get the ideal ergonomic position.
Another thing to look for in these stands is ventilation. The best choice would be fans, but holes and some types of cut-outs will do as well. Sometimes have a lot of cables around the laptop, and they’ll get in the way. A lot of stands have a way of keeping those cables in order. Some of them even feature compartments for documents, notes, and pencils.
You can find stands made of many different materials. The most common ones are plastic, metal, aluminium, oak, steel, bamboo, beech or walnut. If you have a heavy laptop, choose a sturdy material like metal. If the laptop is lighter, you can go with plastic or aluminium. A lot of people look for stands with rubber at the bottom to prevent them from slipping.
Desk
If you’re one of those people that spend 8 or more hours at a desk, it’s important to get up from your chair from time to time. If you couldn’t do it in the past, nowadays you can be more active thanks to sit-stand desks. They’re becoming more and more popular among home-workers and employers because of their many benefits.
They help lessen back pain, boost productivity, prevent weight gain and heart disease, and even control blood sugar levels. Experts recommend switching between sitting and standing every 30-45 minutes. If you’re hesitant to do this kind of change, be patient. Start slowly until you get used to it. Combine it with a laptop stand and get your body in the right position.
Chair
Today’s manufacturers offer a wide range of ergonomic chairs to make your job easier. This is not a one-fit-all item and you should always test it and see if it works for you.
First of all, try to look for an adjustable chair with a height ranging between 40 and 55 cm. Your feet should lie flat on the floor, and your knees must be bent at a 90 degrees angle when seated.
A second thing to consider is the width. The ideal width is between 45-50cm with 2.5cm left on each side of your hip. This way you get maximum comfort.
Next, look at the chair’s depth. The backrest should support your back, and when you sit there need to be 3 fingers of space between the chair and your knees.
Lumbar support is another thing to keep in mind. This affects the movement of your legs and the protection of the spine while you sit. You can add an ergonomic footrest in the combination, and you’ll get the ideal spine support. If the curvature you have is right, you will bear your weight equally.
The final factor is the backrest and armrest. The backrest width should be between 30-50cm to provide optimal support. And when you combine it with an adjustable recline, you’ll feel the pressure relief.
Keyboard
The ergonomics of your workspace will be improved by using a split keyboard. Its main goal is to reduce strain. It’s divided into two parts, a left and a right side. It has all the letters and numerals.
The positioning of the numerals may vary from one manufacturer to another. Sometimes they go first at the top row, and sometimes they overlap with the letters, and you should activate them with a button.
We’re all different and need different adjustments when it comes to our keyboards. The main thing to consider is reaching distance and how often you use the mouse. Your shoulders are deeply affected by this. Consider tension as well. If your forearm muscles are under tension all the time, place the keyboard as low as you can.
The final factor is the angle. You can adjust the keyboard so it best fits your shape and position. Your wrists shouldn’t be bent while you work. Your elbows should be in a natural position, close to your body. A lot of people combine this keyboard with an ergonomic laptop stand and get the optimal ergonomic workspace. This item is quite new to the market and people are still not used to it. But it gains popularity with each passing day, as people see all of the health benefits it brings.
