Shoulder, neck and back pain are commonly suffered by anyone who sits at a desk for too long. Having the right office equipment such as chairs, desks and other accessories in their workspace can go a long way to alleviating some of these aches and pains.
Back when I was looking after the computer assets of a large organisation, I had the opportunity to watch a few occupational health and safety experts at work setting up an ergonomic workspace for management and staff. Most of the time, minor adjustments made significant improvements to the health and well being of the person.
I thought I would share some of what I learnt here.
Posture in the workspace
Ideally when you are sitting in your workspace, your posture should look like the diagram below.
The top of the computer screen should be at eye level and between 16 to 29 inches away from you. To achieve this you need a desk chair and a screen with an adjustable height feature. Something like this Asstd National Brand chair or the lux Linon Sinclair Office Desk Chair model. (I get commission for purchases or clicks made through links in this post.)
Your back and shoulders should be straight and relaxed. So use a chair with a backrest. Try out a few and get one that feels comfortable for you.
Elbows should be kept at 90 degrees to the work table. Again a chair with an adjustable height and adjusting the height of your screen are essential to achieving this position. A chair without an armrest is also important here as sometimes the chair’s arms might get in the way of your own arm.
Wrists should be in line with the forearm. Wrists supports may come in useful here for added comfort.
Lower back support should be at 90 degrees to your back and hips. Adjust the backrest of the chair to achieve this.
Placement of feet and legs
Hips should be between 90 to 100 degrees with the floor and feet should be placed flat on the ground or on a footrest. A footrest such as these from Rubbermaid or this one from Safco might be required to get the right height and angle adjustment for your legs.
Keeping the area under the workspace free from clutter is also important for a good working environment For that reason I like this Prepac Floating Wall Corner Desk. They look stylish, can be installed at the optimum height for the user and the shelves on top lets you keep important stuff close to hand.
If you do need drawer and filing space in your workspace, consider this Calico Designs Mobile File Cabinet that can be wheeled around to where you need it to be and stored out of the way when it is not in use. It also provides additional deskspace if you need it.
If you are a food blogger or someone who works at a laptop while standing up, consider one of these mobile desks below with an adjustable height for your laptop. Your back will thank you for it.
Disclaimer: Affiliate links are used in this article. I get commission for purchases or clicks made through links in this post.