Work and Comfort: Ergonomics

Like you, I spend countless hours working from both home and the office, sat down in front of the screen, and completely forgetting about my physical well-being. Being comfortable and active (is there a contradiction there?) can help boost productivity and well-being, and there’s plenty we can do to help ourselves.

Posture Makes Perfect

Let's start with the basics: posture. Remember your mum or dad telling you to sit up straight? Well, they kind of had a point. Good posture makes a real difference when it comes to comfort and productivity. When you slouch, you're putting unnecessary strain on your spine and muscles, which can lead to aches and pains over time if you’re not careful. It also, incredibly, can affect your self-confidence. So sit up and roll those shoulders back. Don’t slouch.

Backrest Bliss

Your chair's backrest is your best friend in the world of ergonomics. It should support the natural curve of your spine, allowing you to lean back comfortably without getting into the slouching. Adjust the chair's tilt and lumbar support to find your sweet spot, ensuring you can work for hours without discomfort.

Footloose

Your feet should be flat on the ground or on a footrest, and your knees should be at a 90-degree angle. This setup helps distribute your weight evenly, reducing strain on your muscles and joints.

Monitor Placement

The height and angle of your screen, whether laptop or desktop monitor, matter more than you might think. Ideally, your monitor should be at eye level, so you don't have to crane your neck up or down. This reduces strain on your neck and keeps your gaze level, preventing those annoying tension headaches. If you have a laptop, you should definitely get a laptop stand.

Eyes on the Prize

Staring at a screen for hours on end can cause eye fatigue and discomfort. To avoid this, remember the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple trick can help reduce eye strain and help give your mind a break just by looking at other things for a moment or two.

Wrist Wisdom

Wrist discomfort is no joke, especially for those who type all day. Your wrists should be in a neutral position while typing, not bent up or down. Invest in an ergonomic keyboard and mouse if you can, and consider a padded wrist rest.

Keep Moving

Don't forget that movement is key to staying comfortable during long work hours. Take short breaks to stretch your legs, move your shoulders, and roll your wrists. Incorporate some light exercises into your routine to keep your muscles engaged and prevent stiffness. Consider a standing desk or adjustable desk converter for added flexibility in your workspace.

Lighting and Ambiance

The right lighting can make a massive difference. Natural light is ideal, but if that's not possible, opt for soft, diffused lighting that reduces glare on your screen. Personalise your space with plants, artwork, or calming colors to create a comfortable and motivating environment. Get rid of any clutter—an untidy workspace can be distracting and add to your stress without you even realising. Keep your desk tidy, and invest in organisers for any paper documents or supplies.