Recipe for a Comfortable Workday at your office desk
Ingredients:
- 1 comfortable and adjustable ergonomic office chair
- 1 ergonomic desk (height adjustable if in season)
- 1 computer monitor at or just above eye level (depending on the screen size)
- 1 ergonomic keyboard and mouse
- 1 footrest (optional)
- 1 moment of mindfulness
Instructions:
- Preparation:
- Begin by closing your eyes.
- Take a deep breath in and out.
- Body Scan:
- Gently notice any areas of your body where you feel tightness, discomfort, or pain.
- Common areas to check: shoulders, neck, elbows, and wrists.
- Acknowledgment:
- Recognise that these discomforts, especially after prolonged desk time, are commonly experienced.
- Remember, it doesn’t have to be this way.
- Ergonomic Setup:
- Ensure your chair supports your lower back and allows your feet to rest flat on the floor or a footrest – knees around 90-120°.
- Adjust your desk height so your arms are at a 90-110° angle at the elbows when typing.
- Position your computer monitor at or just above eye level to avoid neck strain.
- Use an ergonomic keyboard and mouse to reduce wrist strain – considered a centered input device to manage shoulder tightness or to share the load across both upper limbs.
- Daily Practice:
- Throughout your workday, take regular breaks to stretch and move.
- Pay attention to your posture and adjust your setup as needed.
Outcome:
- Enjoy a workday free of pain and discomfort.
- Feel healthier and more comfortable by the end of each day.
- Prevent more severe injuries from developing over time due to repetitive strain.
Notes:
- Consistency is key; make these practices a daily habit.
- Your body deserves to feel good all day long!
- Seek expert advice if needed – an ergonomic assessment by a trained professional can identify problems and solutions you might not think of yourself.
- Contact Ergo Experts via email or call 0409 512 434 if you need further help.
