How to make your working space more ergonomic

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Even though sitting itself may not seem like a demanding activity, those who spend a long time in sitting position know how harmful long sitting can be. Sitting too long can affect the spine and cause discomfort and pain.

This is why it is important to maintain correct posture if you cannot avoid long sitting, in order to minimize the negative impact of sitting on your back.

How can you achieve correct posture in the workplace?

Many jobs require long sitting, especially in front of the computer screen. You can achieve correct posture by making yourself sit properly, and the best solution is getting an ergonomic chair and adjustable computer desk, so you can adapt them to your body and your natural position.

Ergonomic furniture

zjecixe3bo7yhtpgmzqaErgonomic furniture is a great solution for those who spent hours sitting at the computer desk. It includes chairs, which allow you to set up the height of the backrest and seat, their angle and much more. There are also ergonomic chairs with many features for adjusting, and office accessories such as computer mice, mouse pads, shelves and so on.

Adjusting the working environment

In order to make your workplace more ergonomic, you should adapt the working environment. This includes adjusting the computer and all its parts so they are positioned properly in relation to your body, and preferably getting an ergonomic chair to support your spine and other bones, as well as joints and muscles.

Adjusting the monitor, keyboard and mouse

The top of the monitor should be aligned with your eyes, and it should be mildly tilted down to avoid reflections. The mouse and the keyboard should be 1-2 inches above your thighs and shoulder-distance apart from one another. The keyboard should have mild negative tilt, which means that it should be tilted down and away from you, not the other way around.

Adjusting the chair

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Adjusting the chair will largely help you reduce back pain and find working more comfortable. Find a chair with lumbar support so that the lumbar part of your spine is supported in its natural, slightly curved position. Adjust the chair so that your feet are on the floor, with your thighs slightly below the level of your hips.

Other habits for preventing back pain

In addition to adapting the working environment, there are some habits you can form in order to keep your spine healthy and pain-free in the workplace.

Determine what your natural posture is

CdIcSptWwAA1LYmFirst of all, you need to determine what your natural posture is. Sit somewhere away from the computer desk, find a position in which you feel relaxed and comfortable. Memorize the position and adjust the chair so that it supports precisely this posture.

Take breaks and move

If your work consists of sitting in front of the computer, make sure to make regular breaks. Take a short break every 20 minutes to move your eyes from the screen and focus on a distant point. Every two hours, get away from the desk, stretch and move. If you have time, it is always good to take a short walk during a lunch break.

Advantages of using ergonomic chairs

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Spine is the pillar of our body. If we do not treat it this way, we will experience a number of changes to our body over the years, and even some serious health conditions may occur.

Long sitting is one of the greatest enemies of the spine, and if your job demands long sitting, it is important to keep right posture while working, in order to avoid problems and pain linked with wrong posture.

Features of ergonomic chairs

Pic11Ergonomic chairs are chairs designed so that they support the spine in several ways. They allow adjustment of seat and backrest height and angle, so that you can achieve the natural posture while you are working. They should also have adjustable spinal support in the lower part of the backrest, so that the spine is maintained in its natural, slightly curved position.

Use of ergonomic chairs

Ergonomic chairs are used by a variety of people, at work and at home. No matter if you work in front of the computer or at some other sitting position, you should use it to support your spine properly. They are not only used in companies, but also at home, by people who work remotely or those who spend a lot of time playing video games.

 Health benefits

Using ergonomic chairs has plenty of health benefits. Sitting in an ergonomic chair while working significantly reduces the pressure on the spine, hips, joints and muscles, which prevents back pain, headaches and discomfort. Those who already suffer from back pain can reduce the pain by using correct chair, and also find it more comfortable to sit for longer periods of time.

 Reduced back pain

Those who are forced to sit for a long time often experience back pain, most frequently in lumbar part of the spine. Since ergonomic chairs provide correct support for the spine, especially lumbar area which is not supported by ordinary chairs, back pain caused by long sitting can be prevented. If the pain has already occurred, it can be significantly reduced.

Reduced neck pain and headaches

Another body part which often aches due to long sitting is neck. Pain can occur either in vertebra or muscles around the neck, and this often causes recurring headaches as well. Using ergonomic chairs reduces this kind of pain as well, so you will find it more comfortable to sit and easier to concentrate on work.

Comfort

freedom_gallery_vidIn addition to supporting the spine and other bones, muscles and joints, ergonomic chairs are also more comfortable. It takes some time in ten beginning to get used to sitting in such a chair, but after a short time you get to see the advantages and the comfort they provide.

No pressure on the joints and bones

As mentioned before, ergonomic chairs do not only support spine, but also other bones and joints. The pressure on hips is significantly reduced, as well as the pressure on elbows and hand wrists.

Facilitate long sitting

Due to spinal support and reduced pressure on various body parts, long sitting and working in an ergonomic chair is healthier and much more comfortable than using a regular chair. You will not feel numbness and tingles during work time, and after finishing work, your back will not be aching.

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