Ergonomic workstation setup
After years of slumping at a desk, I'm starting to experience the pain that comes from poorly designed workspaces.
The stiff chair, the desk that's too high for my height, and the cramped laptop keyboard have all become a literal pain in my neck (and shoulders, and back, and elsewhere). After speaking with ergonomics experts, I've learned that an ergonomic workstation—a workstation that supports your body in a neutral position—can reduce the risk of discomfort or pain that these stressors cause our bodies.
This means: your neck isn't twisted or bent backward or downward, your arms aren't raised or extended to the sides of your body, your wrists and hands aren't upward or outward, and your spine isn't twisted. An ergonomic workstation allows you to sit comfortably at a computer, even for long periods. (But don't forget to take breaks and move around every hour.)
Here's how to create a workspace that best suits and supports you, based on advice from ergonomics experts and what we've discovered through years of testing home office furniture and equipment.
Office chair
Sit at your desk. Pressing your back against the backrest of your chair, check if your lower and mid-back feel soft, or if there are gaps between your spine and the chair. The best office chairs support the natural "S" curve of your spine. Sitting in a poorly designed chair feels more like sitting on a log against a hard wall.
If you spend hours each day at your desk, it's worth investing in a good office chair with lumbar support. If you don't want to invest in a new office chair right now, a lumbar support cushion and a seat cushion can transform even the simplest, unpadded chair into something you can sit comfortably on for a few hours. A lumbar support cushion is especially helpful in making your chair fit you better, encouraging you to sit properly, with your back against the backrest (good), instead of leaning forward or sitting on the edge of your chair (bad).
Office
When typing on a keyboard at your desk, your arms and wrists should ideally be in a neutral position: parallel to the floor or angled downward toward your lap to reduce tension. Typical desks, however, are between 28 and 30 inches high, which is well-suited for people around 6 feet 11 inches or taller. However, for those shorter (the average adult), this desk height isn't ideal for keeping their arms parallel to the floor.
There are several solutions for this. To lower the keyboard, you can install a keyboard tray under your desk, or raise your chair so your wrists are above the keyboard. If you raise your chair, make sure you can still keep your feet flat on the floor. If not, you'll need a footrest to properly support your legs and feet.
Because there are so many moving parts, achieving the perfect ergonomic setup is challenging. It's impossible to set a workspace (including your office chair and monitor) to the optimal height for all five key office tasks: typing, mousing, writing, reading documents, and viewing your screen all require different workspace heights. A height-adjustable standing desk offers the best fit because you can raise or lower the desk height in half-inch increments, allowing you to easily switch between sitting and standing throughout the day.
Good light
To protect your eyes from strain and fatigue, ensure you can clearly see what's on your monitor or laptop screen without straining or tilting your neck. Position your screen so that your eye level is at the top of the monitor, or a few inches below it and about an arm's length away. A monitor arm with integrated lighting is ideal for this.
Reduce stress
Any form of stress or anxiety can cause your muscles to tense up. This makes working more difficult and can, in turn, increase stress. So, add things to your workspace that will help you relax. These items might include:
-noise-canceling headphones to drown out annoying noises
-a houseplant, to bring a touch of nature to your desk
-an essential oil diffuser, to spread some scent in your room and make you feel calmer or more alert
The key is to experiment with your setup. Try raising or lowering your monitor, adjusting your chair, or alternating between sitting and standing. Then, see how your body feels after 30 minutes or more, and keep fine-tuning until you reach that Goldilocks level where your workspace is "just right."
Monitor/Laptop stand
To protect your eyes from strain and fatigue, make sure you can clearly see what's on your monitor or laptop screen without having to strain or bend your neck. Position your screen so that your eye level is at the top of the monitor, or a few inches below it and about an arm's length away.
You can elevate your laptop or monitor with almost anything flat and wide, like a stack of books. But for more stability and finer control over your screen's height, consider a laptop stand , such as the Levantu Star ergonomic monitor arm . Available in silver or black, both are fully adjustable.