Millions of people work in offices. Even though working in an office has its advantages, it also has a few disadvantages.Office syndrome is one of the problems facing office workers. On average, people who work in offices sit for ten hours a day. They are susceptible to injuries on their muscles, tendons, and spine. This article explores ergonomics tips to reduce the risk of getting injured in the workplace.
Office Ergonomics Tips for Standing Desk
When using a standing desk, the secret is to start slowly. In time, you will be successful in making it a habit. The following tips, when followed consistently, may help you reduce discomfort and fatigue when using a standing desk.
- Pay Attention to Your Posture
When you stand, try to squeeze the muscles of your buttocks together. Tighten our stomach muscles but not too hard. Let your arms relax and ensure that your shoulders do not slouch. Maintain this posture even when you are not using your standing desk.
- Wear the Right Shoes
Choose comfortable shoes to reduce fatigue. With uncomfortable shoes, you may not be able to stand for long periods. Experiment with different pairs of shoes until you find the ones that feel most comfortable. High heeled shoes are not a good option. Consider using running shoes. If you are unsure of the right shoes, consult your podiatrist or orthopedist. The right shoes prevent heel pain problems from using a standing desk.
- Invest in an Anti-Fatigue Mat
Standing desks create heel pain when used without a mat. An anti-fatigue mat provides you with a soft surface for your feet. It keeps blood from pooling at your feet and reduces the pressure on your feet.
- Start Slowly
If you are used to sitting all day, it may be difficult for you to start standing seven hours every day. Start by standing for a few hours and slowly ease into it. When determining how long to stand, consider what feels comfortable to you. You should consider standing for a maximum of two hours in the first few hours.
- Track Your Steps
Use a wearable to track your steps. When you use a sit stand desk, it is possible to move more than when you are sitting. With a wearable, you can reap the maximum benefits of your standing desk. Walk away from your desk as often as possible. You and your colleagues can make it fun by competing to see who walks the most steps in a day.
How to Improve Ergonomics in the Workplace
The following office ergonomics tips may help you to improve office syndrome.
- The 20-20-20 Rule
If you are an office worker, you should consider following the 20-20-20 rule. It helps to prevent headaches and eyestrain that comes from using the computer for long hours. The rule states that office workers should take a 20-second break to look at something that is about 20 feet away every 20 minutes.
- Ergonomic Chair
Ergonomic chairs may help to prevent back problems. Office workers may experience back pain even if they sit correctly in the wrong chair. Some offices have old, outdated chairs which do not offer any lumbar support. Ergonomic chairs are made with comfortable seating, adjustable armrests, and adjustable height.
- Create an Ergonomic Workstation
An ergonomic workstation may improve your health. You should, for example, position your computer monitor to ensure that the top is on the same level as your eyes. Poor positioning may cause strain. The office lighting should neither be too bright nor too dull. Proper illumination reduces eye problems.
- Use a Document Holder
Having to look back and forth when you need to type your document into your computer may be strenuous. It may lead to neck pain. A document holder is an effective solution to the problem. You can connect it directly to the side of your computer for easy typing.
- Identify Your Ergonomic Challenges
Different offices face different ergonomic challenges. It is important to identify the specific ones that affect your business and work on them. Observe your environment and tasks to discover ergonomic issues before fixing your workplace.
- Use a Footrest
Use a footrest to keep your feet from dangling. Keeping your feet comfortably rested on the floor reduces pressure on the back of your legs.
Too much stress at work can cause unnecessary tension on your muscles. The pressure to beat deadlines can cause workers to skip breaks and place too much strain on themselves. Stress can cause ergonomic injuries in the workplace.
Standing desks, when used the right way, can have some benefits. They lower the risk of obesity, heart disease, and back pain. They may also increase productivity and improve your lifespan.