We can all experience aches and pains when sitting at a desk for eight hours a day. From computer screens being too low to unsupportive chairs, having the incorrect equipment for a long day at work can take its toll. However, there are way to combat this. There are many benefits to an ergonomic working environment for your posture and comfort. But there’s more to an ergonomically sound office than the chair you sit on.
Take a look at our handy diagram to identify common pain points
How can I reduce headaches at work?
A common ailment of the modern day office – a headache can put you out of action for hours. To tackle this troublesome time-waster, you should first and foremost drink plenty of water. Dehydration can be a big cause of a number of problems with migraines and headaches being one.
If this is a persistent problem, consider changing the way your workstation is set up to avoid straining your eyes. The top of your monitor should be at eye level, and you should be positioned directly in front of your screen, at least an arms’ length from the monitor. This healthy distance prevents eye strain and ensures that you aren’t awkwardly twisting your neck and head in order to see what you’re doing properly. If you’re working from a laptop, then you might want to purchase an ergonomic laptop stand which can help to create a healthier working position.
By adopting this more comfortable workspace arrangement, you can reduce strain on your eyes and help avoid headaches.
How can I ease cramps in my wrist when typing?
Tapping away at the keyboard is something many of us do all day in the office. It’s not until we experience aches that we realise what this can do to our wrists and hands. Luckily there are changes you can make to help reduce your risk of pain.
An ergonomic keyboard is made to accommodate the natural position of your hands. It provides a more natural way of working that helps prevent strain on your wrists, and decreases the risk of conditions such as carpal tunnel syndrome.
Alternatively, you could consider an ergonomic wrist rest that will support you as you type. Combine these solutions with the use of an ergonomic mouse to ease pain while you’re scrolling, and lessen the chance of further issues arising.
What can I do to reduce back ache at work?
Back ache is one of the most common pains acquired from sitting down at a desk all day. To help avoid twinges in your back, there are several things you can do.
Sitting up straight and going for regular walks around the office can help stretch out your back – moving around helps release tension built up from sitting down. Even if it’s just for a few minutes to go get yourself a drink, stretching your legs can be a beneficial break from your chair.
To reduce the risk of back tension in the first place, think about purchasing a specifically designed ergonomic chair. This will help you sit comfortably while supporting your posture. Completely adjustable, they can be customised to suit your body and can help to prevent problems occurring.
How do I stop my legs aching when sat down in the office?
Many people experience aches and pains in their calves and thighs from staying stationary for too long. If you are too busy to go for a re-energising walk every now and then, a work station with plenty of room to stretch your legs is important.
You might find that your legs aren’t in the right position beneath your desk. Create a more comfortable environment and introduce an adjustable ergonomic foot rest to increase your circulation while you’re sitting at your desk. You could also try an adjustable height workstation that allows you to switch between standing and sitting.
Most of these ailments are avoidable and, with so many office ergonomic solutions available, you could help create a healthier workplace for you and your colleagues.
Once you’ve installed any ergonomic furniture, speak with your company about getting it set up correctly to get the full benefits.