For those of us working in offices, sitting down at a computer screen all day is usually a necessity. However, sitting down for multiple uninterrupted hours each day is really not good for us.

The NHS says that sitting for prolonged periods slows down the body's metabolism, which affects the ability to regulate blood sugar, blood pressure and break down body fat, all of which can lead to more serious health concerns (NHS, 2019).

Plus staring at a computer screen all day doesn't help either. According to Prevent Blindness, eye strain can be caused due to eye fatigue and dry eyes from looking at screens for too long (Prevent Blindness, 2016). While both sitting and looking at computers are necessary parts of a lot of our jobs, there is a lot that we can do to improve office ergonomics and minimise the potential health risks of being in an office all day and improve our health while we are at it.

So what can we do about it I hear you ask?

CHAIR

Adjustable
Your daily office chair should have adjustable height, arm-rests and back
Back
The back of the chair should be tilted slightly back, to allow for a slightly reclining position. If you need to support your lower back, consider adding a cushion (Vergara & Page, 2000)
Legs
Legs at 90-degree angle and your knees should be level with your hips. Your feet should be resting flat on the floor, or a footrest if the floor is too low (Mayo Clinic, 2019)
Desk
How you adjust your chair's height and whether you need a footrest or not is determined by your desk. Your forearms should be parallel to the desk and your wrists should be below or level with your elbows, so adjust your chair's height accordingly first (Mayo Clinic, 2019)

COMPUTER

Screen Distance
The monitor's ideal viewing distance is 24-36 inches, which allows you to see the screen comfortably without having to strain your back from leaning in, or your eyes from having the screen too close
Eye-level
Your eyes should be in line with the top of the monitor or slightly below it, but no lower than the address bar on a web browser. If you wear bifocals, consider lowering the monitor by 1-2 inches for a more comfortable viewing Angle. Your screen should be titled down slightly to minimise reflections and thereby reduce the risk of eye strain

MOUSE & KEYBOARD

Position
If you use a mouse with your right hand, have the mouse in line with your right shoulder, and the left edge of the keyboard in line with your left shoulder. Adjust accordingly if you're a left-hander. Ideally use a keyboard with no number pad, since this allows your keyboard to be central, which is more comfortable and makes typing easier
Height
Most desks are too high for the recommended keyboard height of 2 inches above your thighs. A solution to this is to use an adjustable pull-out keyboard tray under your desk
Wrists
Desks are hard surfaces and hours spent with our wrists pressed against them be hurt. Invest in wrist pads for your keyboard or mouse pad if you feel you need them

LAPTOP USERS

Laptops are incredibly practical and portable, but they have bad ergonomics. The screen is too close and low down causing strain on our necks and the keyboard's position is entirely reliant on the desk's height. If you are a laptop user, here are some solutions to these problems:
Laptop stands
These help to lift up the screen to a better height, reducing strain on your neck
External screen, keyboard and mouse
Although it seems counterintuitive, if you use your laptop primarily at a work desk, using it as a desktop computer allows you to use the same ergonomic tips as we mentioned above. If a screen is not possible, try raising your laptop on a pile of books or a laptop stand and using an external keyboard and mouse.

PHONES

If you take calls at your desk and need to type or write while calling, make sure you use a headset or put your phone on speaker. It is not good for your neck to cradle the phone between your head and shoulder and can lead to health issues further down the line (Mayo Clinic, 2019)

BREAKS

Walk around every hour of sitting
Sitting down for too long can cause blood circulation problems, so by stretching our legs every hour, this keeps our blood flowing as it's supposed to.
Take lunch breaks away from computer screens
It's good for our productivity and general wellbeing to sit away from work areas while we are breaking. Mental ergonomics are important too!
Look outside to reset your eyes
Looking at screens emitting blue light all day can cause our eyes to become tired and strained. By looking outside every now and then, even if only briefly, we can reset our eyes to prevent eye strain. If you don't have access to a window, try fixing your vision on something in the distance for a similar effect.
Don't forget to blink
Blinking is necessary to moisten the eyes and prevent dryness. We tend to blink less when looking at a screen, so make sure to be mindful of your blinking
Rest your eyes
Our eyes are working all day every day, so if they need it, give them a rest. Try covering your eyes with your palms for 10-15 seconds to give your vision a little boost

Ergonomics are a fundamental part of work-life. If we're going to be sitting in chairs and looking at screens all day, we need to make sure the time we spend doing that is as healthy as possible and that we look after ourselves. You will find yourself to be far more comfortable and thereby happier and more productive if you have a good set-up at work paired with a healthy attitude towards taking breaks. Book our complimentary workspace design consultation with us today to ensure the wellness and productivity of your teams.