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3 Tips for a Proper Ergonomic Work Station

April 25, 2019

1. Computer Height


 It is important to make sure your computer is a good distance away from you, but not so far that you are having to strain or lean forward to read the screen. To find a good screen distance, sit back in your chair and extend your arm out, and your arm should reach the screen. A good tip is to make sure the top quarter of the screen is even with the top of your eyes. To avoid excessive glare on the screen, tilt the screen down a little bit. These small changes can make a big difference and minimize excessive musculature strain which leads to pain.


2. Chair height and support


 Your chair should support the natural curve of your spine. A chair that fits properly should give support to your lumbar spine. The length of the chair is important as well. When you sit down, there should be a little space between the back of your legs and the seat. When you sit, your feet should be flat on the ground in front of you. If you tend to let your legs dangle, sit on one leg or tuck your legs back behind you is an indication that the height of your chair may need to change to increase comfort.


3. Prolonged sitting.


 It is so important to avoid sitting for prolonged amounts of time! Our muscles are either being elongated or shortened, rather than in their natural position and our joint become stiff, all causing discomfort and making us more susceptible to injury. To avoid this, make sure to change positions ever 20 – 30 minutes. Try to get up, stretch and walk around at least once an hour. Using a transitional sit to stand desk is another great option. This will be the best way to combat the muscular aches and pains of prolonged sitting.

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