Eliminate daily aches and pains

Whether you work from home or at the office, you shouldn’t sit in a way that leaves you with neck pain, headaches, or fatigue. By creating an ergonomic workstation, you’ll feel comfortable and be more productive.

1. Straighten up

You may not even realize it, but you could be slouching over your workstation. Since sitting up straight helps prevent back pain, make sure you maintain a good sitting posture.

2. Properly position your keyboard and mouse

When typing, make sure your wrist is in line with the back of your hand so that your arms reach for the keys instead of overstretching your fingers.

3. Consider getting a headset

Holding your phone between your ear and your shoulder results in excessive strain on your neck and upper back. If you use your phone a lot during the day, you may want to invest in a headset. If that’s not an option, use your speakerphone more often, especially if you’re typing while talking.

4. Lighten up

Working in a poorly lit room may affect your productivity and result in headaches, fatigue, and back pain. Place a lamp close to your workstation and adjust the light according to your preference and comfort level.

5. Be mindful of where and how you sit

Find a chair with lumbar (lower back) support. It should keep your back in an upright position with a comfortable arch. If it doesn’t, you can roll a towel and place it between your lower back and chair.

6. Eliminate eye strain

Symptoms of digital eye strain (DES) may include dry eyes, blurred vision, and headaches. Counter DES by using computer glasses and make sure the screen is an arm’s length from you. Use a humidifier to help with dry eyes, and if you have contact lenses, wear glasses every so often to give your eyes a break.

7. Adjust your computer monitor’s position

Since your eyes have a natural downward cast, placing your computer screen about 15 degrees below your eye level is ideal. Your monitor should be straight ahead and not off to the side, and it should be close enough so you don’t need to lean forward to read the screen.

8. Invest in a standing desk

By using a standing desk, you can work and protect your health at the same time. If you can’t, change the way you work so you’re forced to move more often. This could mean standing every time you talk on the phone or moving filing cabinets across the room so you have to walk to them.

9. Find a footrest

Your feet should rest firmly on the ground while your thighs are parallel to the floor. You should avoid crossing your legs for extended periods, as doing so can lead to poor posture over time.

By Gina Kelly