Ergonomic products, such as height-adjustable desks and office chairs, are well-known for decreasing the risk of developing musculoskeletal conditions, such as repetitive stress disorders.
And while investing in a mesh ergonomic chair offers the additional benefit of keeping you cool in the heat, did you also know that good ergonomics can help to keep us from experiencing fatigue and falling asleep during work?
We have compiled some tips on how you can optimise ergonomics to help reduce fatigue.
1. Move regularly, switching how your body positions
The number one culprit of fatigue is a sedentary work lifestyle. Instead of maintaining the same position or posture for prolonged periods, stand up, do some light exercises, or walk around for a couple of minutes every hour. Consider alternating between standing and sitting while working. If you stand while working, consider getting a non-flat anti-fatigue mat that will help to relieve pressure off your feet.
2. Maintain good neck and head posture
Ensure that your monitor is placed directly in front of you and you are able to look at the centre of the screen without tilting your head. Whether you are standing or sitting while working, your shoulders and neck should be in a neutral and relaxed position. If your work requires the use of more than one monitor, always ensure that you are able to view both easily without having to turn your head excessively.
3. Use a headset
Rather than squeezing your phone between your shoulder and neck, holding the phone up or using a headset can help reduce several shoulder and neck problems.
4. Combat eye strain
This is another one of the biggest culprits of fatigue. Remember to rest your eyes to help avoid eye strain. One popular tip is the 20-20-20 rule, which is for every 20 minutes of work, you take a 20 second break and look at something 20 feet (6 metres) away. Additionally, changing your computer’s settings, such as colour scheme, contrast, and brightness, helps too.
5. Use proper lighting
Your surrounding light is vital. One that is too bright or too dim can cause our eyes to work harder than they need to, resulting in neck pain, headaches, and blurred vision. The lighting’s colour also makes a difference in affecting your energy level. Lights with warm tones are generally easier on the eyes than the cool tones of many conventional fluorescents. Also, take steps to ensure your monitor is not placed in front of a bright background or window.
6. Maintain desk efficiency
Your mouse and keyboard should be placed close enough to you such that you do not have to stretch excessively to reach them, which usually ends up straining your arms and shoulders.
7. Be aware of your overall posture
Never ever slouch. If you are sitting, ensure that your hips are seated right to the back of the chair. Your shoulders, neck, and head should be relaxed, and your elbows should be kept close to the side of your body. Keep your hands, wrists, and forearms in a straight line, parallel to the ground.
8. Position your chair correctly
Be as close as possible to your table when you are seated while working. Do not sit too far away from your mouse and keyboard.
9. Feet flat on the ground
Your feet should never be dangling off the ground when you are seated. Adjust your seat’s height until you are able to put your feet flat on the ground. However, in the situation your feet still are not able to reach the ground, you start to feel pressure behind the back of your knees, or your shoulders are feeling the strain, you might want to consider getting a footrest or changing your whole working setup to a more ergonomic one.
10. Keep your arms close
When your arms are fully stretched in order to type on your keyboard, the muscles in your hands, wrists, elbows, arms, shoulders, and neck can suffer from unnecessary stress. You can reduce fatigue in those areas by making sure that your typing posture allows your elbow to maintain a 90-degree bent and that the weight of your arms is adequately supported. Ergonomic products, such as under-desk keyboard trays and ergonomic office chairs with armrests, can help reduce muscle strains in those areas.
The best ergonomic products are designed to keep you from experiencing fatigue. When you are fatigued, your productivity suffers, and you become more prone to making errors. And that is not good for your employer or yourself. With the right information, you are able to get the right ergonomic product that suits both your needs and budget, as well as maintain your energy level throughout your working day.
With that being said, TakeAseat has got some of the most comprehensive range of ergonomic products, including those that have been mentioned in this article. To test these products for yourself, you can head down to our furniture shop in Ubi if you are living near the East or our furniture shop in Woodlands if you are living near the North. If not, they are all available at our online site at https://www.takeaseat.sg/.