Welcome to My Yeah! Desk blog. I’m Tony Doan. Nice to meet you. Look at the below picture. And can you answer my question: “Is this ergonomic computer desk setup?”
I think 100% guys will say “Yes”. I’m joking. Ok. Let’s start.
WHAT DOES ERGONOMICS MEAN?
First of all let’s investigate the word ergonomics– ergonomics is the science studying human activity, tools and facilities of his acttivity, environment in the process of interaction.
The main purpose of ergonomics (eg. ergonomic computer desk) – is efficiency, safety and convenience of work process. It means to provide the conditions of work that contribute to person fatigue decrese and his health saving.
Office comfortability is combined of workspace ergonomics and ratioanal office space planning. The main idea is separation on work areas in the way that any operator can work with maximum efficiency alone and in the team.
Office environment convenience influences working efficiency of any staff. If a person is not able to fulfill all the work during the day– it doesn’t mean that he is a bad specialist: there are factors such as uncomfortable workspace that can be the reason of quick fatigue, and demands more efforts and time .
WHAT HAPPENS WHEN WE SIT 9.6 HOURS EVERYDAY?
Is your workstation optimized for your health (ergonomic computer desk)? If you work a typical 40 hour work week, that translates into a third of your day, five days a week, that you spend on the job.
The details of your work space may be causing aches and pains that negatively affect your physical health and productivity, along with your stress and energy levels— in fact, 33% of work-related injuries are caused by poor work station setup.
Strained neck: Neck pain affects 10% of world’s population each year.
Back pain: Back pain is one of the most common reasons for lost productivity.
Heart disease: People with most sedentary lifestyle are 200% more likely to have heart problems than those with the least.
Colon cancer: Extra 2 hours of sitting daily is linked to an 8% increase in colon cancer risk.
Lower back pain: Lower back pain affects 9.4% of world’s population.
Join pain: 30% of US adults reported have some type of joint pain.
Varicose veins: 25% women and 15% men have visible varicose veins.
5 Steps To Setup Your Computer Desk Ergonomics
Stop whatever you’re doing and freeze. Now, evaluate your body. Does anything — your neck, perhaps — feel achy? How’s your posture? And your wrists and fingers — are they okay after all that typing and texting?
While working long hours at the computer, you’ve complained about (and subsequently ignored) the toll desk work takes on your body. But it’s easy to brush off the daily aches and pains when the solution is so unclear.
If you’re lucky, your company might offer its employees ergonomic consultations. But, if you’re among the majority without such luxuries, it’s time to take matters into your own hands.
Obviously, talk to a doctor or ergonomic specialist before making any changes, but we talked to a couple of ergo experts, and this is what they recommended.
Step 1: Find your natural posture
Scoot your chair away from your desk and sit down comfortably. For many people, it would look a lot like sitting in a car. Your feet are on the floor in front of you; your hands are in your lap; and your shoulders relax as you lean back just a bit. Your behind…is behind you.
It’s comfy, right? This is called your “natural posture.” In it, your vertebrae are stacked, your entire back moves as you breathe, and your pelvis is positioned so that your spine is stacked properly.
Memorize this natural posture. Since we’ve been taught to “sit up straight” and “tuck in” the tailbone, it won’t be an easy change. If it helps, take Esther Gokhale’s advice and pretend you have a tail.
With this in mind, you can start building an ergonomic computer desk that supports this posture.
Step 2: Keyboard and mouse placement
Building around the natural posture, the keyboard and mouse should be positioned in a way that keeps your elbows to your sides, and your arms at or below a 90-degree angle. This way, the muscle load is reduced and you’re not straining.
Height. Position your keyboard 1 to 2 inches above your thighs. For most people, that probably means employing a pull-out keyboard tray. Alternatively, you can lower your desk, but the keyboard tray is a preferred method. Here’s why.
Tilt. The keyboard should ideally be positioned with a negative tilt — down and away from you, so that your arms and hand follow the downward slope of your thighs. That being said, never use the kickstands provided underneath most keyboards.
Position. Ideally, your keyboard and mouse should be shoulder-distance apart and as level as possible. A couple of things will help you achieve this.
First, consider purchasing a keyboard without a number pad, as the number pad puts the letter keys — your primary input tools — off-center. As for keeping the mouse and keyboard level, you might want to raise your keyboard with some DIYing, or get a flatter mouse.
Step 3: Position your screen(s)
Setting up your screen, or screens, doesn’t have to be complicated. Arrange them in this order, and you’ll be set.
Distance. If your screen is too far away, you’ll start doing something ergonomics experts like to call “turtling,” or craning your neck. Place the monitor too far away, and you’ll find yourself extending to reach it.
To find the sweet spot, sit back and extend your arm. The tips of your middle finger should land on your screen. That’s it.
If you have two monitors, set them up side by side (no gap), and place the secondary monitor off-center. Those who use both monitors equally should center them both. Now, sit back and extend your arm and pan in an arch. As you pan your arm, your finger tip should almost always touch the monitors. Use the same logic when placing other items, like a document holder or a phone.
Height. To adjust the height, try this ergo trick: close your eyes. When you open them, your eyes should land on the address bar. If not, lower or raise the monitors using the built-in option, with risers, or with a book. You can also check out this guide for more on height adjustment.
Angle. Finally, tilt the monitors down just a smidge to avoid reflections.
Step 4: Adjust that chair
Your chair is your best ergonomic friend. It supports your back, your bottom, and your posture. There are many chairs to choose from, but only a few important things to look out for.
Shape. Think back to your natural posture. With your tailbone sticking out just a bit, and your vertebrae in their slight curve, the lumbar portion of your spine points in toward your belly. To help you sustain this posture, find a chair that offers good lumbar support.
Length. When you sit down, there should be a little space between the edge of the chair and the back of your knees, about the size of your fist. Depending on the chair, you might be able to adjust the seat depth accordingly.
Height. When you sit, your feet should be on the floor (not dangling) in front of you, and your thighs should be slightly below your hips. Shorter folks might need to use a footrest, while extra-tall types might need to adjust the height of the desk.
If you ever find yourself tucking your feet behind you, sitting on one leg, or in another funky position, you chair needs to be adjusted.
Step 5: Get up and move
After all is said and done, there’s one final piece that you can’t simply set-and-forget: physical activity. Take a break at least once an hour to walk around the office or stretch. If it helps, set an hourly alarm as a reminder.
No matter how ergonomic computer desk is, stretching your body is the only thing that can combat the health issues that arise from prolonged sitting.
7 HABITS FOR GOOD POSTURE
Most of us sit at a desk in front of a computer most of the day, probably 6 to 8 hours! During that time we tend to slouch as we get tired. This bad habit leads increasingly to bad posture, which can severly affect our health over the long term. To combat this we need to start developing some healthy habits to promote better posture.
Align Your Head
Maintain good posture by sitting upright with good lumbar support from your chải, and keep your head aligned properly with practice and restraining of the muscles.
Stretch Your Shoulders
Stretch your shoulders regularly to relax tightened muscles. Choose a desk chair that support your weight evenly and provides sufficient support for your back.
Keep your monitor centred in front of your body to avoid neck strain, use a chair that helps you keep proper hip and spine alignment.
Massage and stretch affected muscles while retaining good posture habits. Keep your computer at eye-level and use a chair that distributes your weight properly.
Exercise and Stretch
Exercise and strerch your hips, glutes and hamstrings. Ensure that your thighs are parallet to the floor and your torso’s weight is supported by your chair.
Keep Your Wrists Flat
Maintain a flat keyboard surface and keep your wrists above the keyboard when you type.
Sit Upright and Move Your Feet
Sit upright with your feet on a flat surface such as the floor a stable footrest an move frequently to increase blood flow.
BALANCE YOUR TIME
You should know: Standing up 16 times for 2 minute is healthier than exercising for 32 minutes traight.
So you should do:
Check your posture every 20 – 30 minutes.
Switch between sitting and standing.
Enjoy Yeah! Time with ergonomic computer desk.