If you work a standard office job, you’re likely very familiar with the discomfort that comes about as a result of sitting in your chair and using your computer all day. Commonly, these issues include pain, eyestrain, and fatigue. The good news is, there are several ways you can minimize or eliminate these problems, allowing you to work productively and pain-free.
Try an adjustable ergonomic stand up desk
An adjustable ergonomic stand up desk or adjustable standing desk conversion unit provides the best option for relieving the pain associated with staying in the same seated position all day. If you think about what you already do to alleviate discomfort at work, you can see how this makes sense: when your muscles are sore or you’re feeling tired, you stand up and stretch, or walk around a little bit to get the blood flowing again. Using an adjustable-height desk or conversion kit allows you to take those much-needed standing breaks while continuing to get your work done. In addition, alternating positions throughout the day has been repeatedly proven to result in significant health benefits, such as reduced risk of heart disease, obesity, diabetes, and even some cancers.
A height adjustable desk allows you to simply press a button and raise your entire desk surface. An adjustable standing desk conversion kit sits on top of your existing desktop, and works by raising and lowering your monitor and keyboard on individual platforms. Both options provide quick height adjustment and allow you to reap the benefits of moving throughout the day.
Make sure your workstation is set up ergonomically
If you aren’t ready to try standing at work, there’s still a lot you can do to ensure you’re in the healthiest seated posture possible. Your chair height should be set so that your knees are bent at a 90 degree angle, with your feet resting flat on the floor. When typing, your arms should hang comfortably from your shoulders, with your elbows bent at 90 degrees. Wrists should be straight or at a slight downward angle; never use the flips on the back of your keyboard, which force your wrists into an upward angle, contributing to strain and the onset of painful repetitive stress injuries like carpal tunnel syndrome.
Place your monitor about an arm’s length away from your face, with the top of the screen at eye level. To prevent eye strain, use the 20-20-20 rule: every 20 minutes, look at an object 20 feet away for 20 seconds. This gives your eyes a chance to rest and refocus. You’ll also want to be sure that the surrounding light is brighter than the monitor screen. A too-bright screen forces your eyes to work harder.
Take Action Early
The longer you wait to address your existing discomfort issues, the more they will accumulate over time. It’s worth speaking to your employer about a workplace assessment. Most workplaces understand the benefits of keeping employees healthy and happy, and are willing to work with you to accommodate your needs.