Are you at your workplace? Good. Now stop whatever you’re working on and just stay still for a moment. Now take an evaluation of your body posture. Is everything in proper order? Or do you feel ache on the back of your neck or in the lower back, perhaps? Are your wrists and fingers working as they should be when you type and text?
Working long hours on the computer must have taken a tremendous toll on your body. But you probably brush off the pain and agony when you think there is no solution.
To ease your pain and make your workplace ergonomic, we have talked to ergo professionals, and their advice involves these 5 steps.
Step#1 Discover the natural posture
Slide away from your desk and sit on your chair as comfortably as you sit inside a car, where your feet should touch the surface of the floor, hands on your lap, and relax your shoulders by leaning back. So, your back is as straight as it could be.
Feeling comfortable? This is because you’re sitting at your “natural posture.” In this position, your vertebrae, pelvis, and spine are stacked correctly – allowing you to breathe easily.
Remember this posture and build an ergonomic workplace that provides support to your back.
Step#2: Optimizing your Keyboard and mouse placement
To keep your natural posture at the optimum level, it’s paramount for you to adjust your keyboard and mouse that aligns your elbows to your sides, and your arms up to an angle of 90-degree. It relieves your muscle strains.
Height. The ideal position for your keyboard to be about 2 inches above your thighs. A pull-out keyboard tray is perfect for making your suitable adjustments. On the other hand, you also have the option of lowering your desk. Nevertheless, a keyboard tray is an ideal way; here’s why.
Tilt. Ideally, the keyboard should be placed with a negative tilt allowing your arms and hand to follow the downward slope of your thighs. Moreover, it is advised not never to use kickstands, which are provided underneath keyboards.
Position. For optimum position, there should be the shoulder-width distance between the keyboard and mouse and should be put on the same level.
Step#3: Positioning your monitor screen
Adjusting your monitor screens shouldn’t be too complicated. Position it in this pattern, and you are good to go.
Distance. If you find your screen to be far away, then you will probably start to crane your neck when you’re extending yourself.
To look for the perfect place for your monitor screen, you just need to sit and extend your arm, and the tips of your middle finger should be placed on your monitor screen and Voila!
Height. To find the sweet spot for height, you need to close your eyes and when you reopen your eyes, they should glance at the address bar. Otherwise, adjust the monitor accordingly until your eyes lands on it.
Angle. Ideally, tilt the screen down just a little, it will prevent from having reflections.
Step#4: Make adjustments on your chair
The chair is the best element to optimize the ergonomics of your workplace. It provides support to your back and posture. There are numerous chairs available, but quite a handful that are perfect for maintaining the natural posture.
Shape. Sit at the natural posture. That includes sticking out a little of your tailbone, your vertebrae at a slight curve, and the spine lumbar position points in towards your stomach. To assist you in maintaining this posture, take a chair that provides strong lumbar support. A cylindric pillow in the crevise of the back can help keep proper posture.
Length. Upon sitting, there has to be a slight space between your knees’ back and the edge of the chair. As per the chair, you can change the depth of the seat as required.
Height. When you’re sitting on the chair, your feet shouldn’t be dangling and should touch the surface of the floor. Your hips should be little above your thighs. Shorter people might want to utilize a footrest; the taller ones might need to make adjustments on their chairs.
Step#5: Take a break and move
At the end of the day, there’s one crucial step you must never forget; that is to do some physical activity. You should at least get away from your work desk and move around and even stretch your muscles.
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