Cornell Professor of Ergonomics, Alan Hedge, estimates that modern office workers spend about a third of their lives stuck behind a desk.
That sedentary lifestyle causes a number of health problems, including carpal tunnel syndrome and stiffening of muscles and joints.
The good news is that just a few ergonomic adjustments to your desk workplace can make a world of difference, and they’re easy adjustments to make.
Journalist Josh Fulmer’s interview with Hedge yielded these great tips:
Turn Down the Lights. Most high-powered lights found in offices reflect off your screen and cause glare, straining your eyes. Reduce overhead lighting in your office. Use desk lamps that allow you to put light where you need it.
Lower your Desk. Most desks are about 29 inches high, but your keyboard should be at 24 to 25 inches. Typing at the wrong height can lead to wrist and elbow injuries like tendinitis and carpal tunnel syndrome. You can adjust the height and tilt with a keyboard tray.
Position your Monitor. To reduce eye strain, the top of your monitor should be just above eye level, about an arm’s length away, and the brightness should be set to what feels “most comfortable,” says Hedge. Monitor arms will help with this adjustment.
Don’t Tilt Your Keyboard. “You know those little tabs on the bottom of your keyboard that tilt it toward you? Break them off,” Hedge says. Angling your board toward you bends your wrists back, which can lead to joint and soft-tissue injuries such as tendinitis and carpal tunnel syndrome.
Add a Footrest. A chair that supports your lumbar region — the five lowest vertebrae in your spine — is crucial to prevent sciatica. You’ll also want a reclining back and seat that’s adjustable.
A seat edge that hits you in the calves can lead to circulation problems. Finally, add an angled footrest so you’ll sit back and take advantage of the support.
Source: Josh Fulmer