Neck and lower back pain is a major headache for employees who do a lot of desk work.
The cause seems to be an office setting that is not ergonomically designed.
The problem grows as more teleworkers increase, as not everyone had the right tools and equipment in place when the office began to close during the pandemic. For some teleworkers, the kitchen table has become the desk and the dining chair has replaced the office chair. As a result, the pain of people who originally had problems with their backs and necks worsened, while those who had never felt pain began to feel pain for the first time, and “tech necks” are becoming more and more common. It was.
If you suffer from neck pain and want to relieve it, you need an ergonomic workplace as well as medical support. If you’re wondering how to create an ergonomic workplace, we can help.
In this article, we’ll look at how to create an ergonomic workplace to mitigate health concerns such as neck pain. We also introduce products designed based on ergonomics to make the workplace more comfortable and productive. Before that, I’ll explain four important points needed to create an ergonomic workplace.
Four basic elements of an ergonomic workplace
The following four points should be emphasized when creating an ergonomic workplace.
Adjust the position of the head
Align the arms.
Create a posture that does not put a burden on your back
Be aware of how often you move
Based on these four basics, I will introduce how to create a workplace based on ergonomics.
How to create an ergonomic workplace to reduce neck pain?
Adjust the height of the monitor
Since desk work takes a long time to sit and stare at the screen, where and how the monitor is installed has a great impact on health and performance. Many people don’t really care about how to position the monitor, but if they can’t do that, they’ll be awkward looking at the screen and put a lot of strain on their eyes, neck, shoulders, and back.
This issue can be resolved by properly adjusting the position of the screen. Here are some tips on how to make adjustments so that you don’t feel uncomfortable when looking at the screen.
Make sure there is a distance of at least 30 cm between your eyes and the screen.
Place the monitor on the keyboard so that the angle is around 15 degrees.
Make sure the top edge of the screen is at or below eye level.
When working with a laptop, these adjustments may seem very easy, as the laptop gives you the flexibility to tilt the screen. However, if you are working on your desktop or need to work on multiple screens at the same time, we recommend investing in a monitor mount. Monitor mounts help you position your monitor properly while saving a lot of space in the workplace.
In Flexispot, you can find monitor mounts with full motion movement and flexibility for maximum viewing from any direction. Monitor mounts can help you relax your back and shoulders and prevent neck pain.
Pursuing keyboard comfort
Another important point in building an ergonomic office to reduce neck pain is to align your arms. Since your arms and fingers are in constant contact with your desktop or laptop keyboard or mouse, you need to be aware of some best practices that can prevent finger and wrist injuries and cause neck pain.
Another important point in aligning your arms is to resist the temptation to stoop when you work. A stoop puts strain on your arms and shoulders, resulting in neck pain.
You can avoid these problems by placing your keyboard and mouse in an ergonomic position and relaxing your upper arm with your wrists extended. Ergonomic keyboards and mouse pads also help keep your upper arms in a relaxed position.
Start with a healthy sitting
If you spend about eight hours every day in a sitting position, you need to correct that position. By taking the correct posture, you can prevent pain and maintain a healthy posture, which leads to long-term health maintenance.
So, if you’ve recently switched to working from home, wouldn’t you be reluctant to use the dining chair as a work chair? Keep in mind that dining chairs and kitchen stools are not designed to fully support those who sit for long periods of time.
The office chair should support your arms, legs, back, and buttocks and be comfortable to sit on without any contact stress on any part of your body. In addition, the office chair should provide sufficient back and neck support. This is essential to prevent neck pain, the so-called tech neck, caused by looking down at the screen.
The secret to reducing neck pain is to invest in an ergonomically designed office chair from a trusted vendor. There are several ergonomic office chairs on the market, but be sure to choose an ergonomic office solution provider like Flexispot. Flexispot offers the most affordable ergonomic chairs of all kinds needed to provide a comfortable seating experience.
Another key to maximizing the comfort of an ergonomic chair is to properly place your body in the chair. Most people have invested in ergonomic chairs, but they don’t take the right posture, and despite using ergonomic chairs, they still suffer from neck and back pain. Therefore, when sitting in an ergonomic office chair, make sure your feet are flat against the floor. In addition, make sure your knees are about the same height as your hips. You can also use cushions and footrests to create more ergonomic lines.
Other factors, such as constitution and desk height, can also affect work comfort.
It’s a good idea to choose an ergonomic office chair with reclining and tilting features to reduce the strain on your spine. Ergonomic office chairs are made from a variety of materials such as breathable mesh, leather and fabric, so you can choose the one that suits your needs and provide maximum support for your spine. increase.
Choose a workplace where you can work while sitting or standing
Buying an ergonomic office chair and putting your monitor, keyboard, and mouse in the right position doesn’t mean you have to stay in that position all the time.
During work, you need to take regular breaks, walk and stretch. However, in recent years, healthcare professionals have emphasized that standing at work has a positive effect on health. As a result, standing and working has become popular, and products for that purpose have appeared. However, being upright all day is as harmful as sitting all day, so you need to look for an ergonomic solution that gives you the flexibility to switch between the two positions. Therefore, the height-adjustable standing desk is gaining popularity. The standing desk can be switched between standing and sitting, reducing the strain on the neck and lower back.
Given the growing popularity of sit-stand workplace solutions, you’ll find an overwhelming choice of height-adjustable standing desks, but durable like the Kana Bamboo Standing Desk. And it’s best to choose a sturdy height-adjustable standing desk. This FlexiSpot standing desk is made of eco-friendly bamboo desktop, features a rugged construction and an advanced dual motor height adjustment system, allowing the desk to support more weight and stand from sitting. , And vice versa also allow for a seamless transition.
An ergonomic workplace helps prevent and reduce existing neck pain. To create an ergonomic workplace, you need to properly position your head, arms, and back to know when to change your posture from sitting to standing and vice versa. Flexispot’s ergonomically designed products support you in these four basic aspects of creating an ergonomic workplace, reducing neck pain and increasing work productivity. Can be done.