My computer guru friends! Are you having head ache, neck stiffness, shoulder/upper back soreness, or lower back pain? If you want to live a pain-free life, you must take it seriously for the following ergonomic principles!
At first, you should
Optimize Your Posture! Poor Posture is Killing Your Health!
* What is a Poor Posture?
⭐ Tip 1: Sit Properly !
⭐ Tip 2: Adjust Your Monitor !
✨ The distance from the monitor to your eyes should be 18 to 28 inches (45 to 70 cm) – Typically arms’ length.
✨ The top 1/3 of your computer screen should be positioned At or Below Eye Level.
✨ It’s recommend the monitor should be tilted 20-30 Degrees Backwards.
⭐ Tip 3: Standing is Helpful !
✨ Photo credit: ergonomicsatwork.org
⭐ Tip 4: Pay Attention to Your Keyboard and Mouse !
⭐ Tip 5: Recommended “body – desk / chair height” chart !
⭐ Tip 6: Massage Your Tight Muscles !
✨ Make sure to massage your forearm, shoulder, neck and lower back area after a long working day, which helps to prevent repetitive strain injuries.
⭐ Tip 7 (The most important one!)
Regular Breaks & Exercises
✨ No matter how comfortable you are in an office chair, prolonged static posture is harmful for the back and a common contributor to back problems and muscle strain.
✨ It is recommended that a person break for 10-15 minutes for every hour spent at a workstation. If possible, it is ideal to stand up and walk during your break.
In summary, ergonomics is the science of designing the job to fit the worker, rather than physically forcing the worker’s body to fit the job. Ergonomics is not only about your posture, the lighting, noise and overall working environment (power zone) should be taken into consideration as well!
After all, good ergonomics can lengthen your working-life span. Don’t wait until it’s too late!
Andrew believes rehab-related knowledge should be easy to learn and follow at home, because "knowledge is power only when we can share it" !