Hello everyone and welcome to this episode dedicated to a topic that concerns us all but is often overlooked: workplace ergonomics. We spend a significant portion of our day sitting at a desk, staring at screens, or performing repetitive tasks. This routine may seem harmless, but over time, it can lead to chronic pain, excessive fatigue, and even musculoskeletal disorders. So, how can we improve our comfort and prevent these risks?
Let’s start with posture. A good posture begins with proper workstation adjustments. Your chair should be well-positioned: feet flat on the floor, knees forming a 90-degree angle, and your back fully supported by the chair’s backrest. Sitting too low or too high can cause strain on your legs and lower back.
Next, let’s talk about screen positioning. Your screen should be at eye level. If it’s too low, you’ll naturally tilt your head forward, leading to neck pain. If you’re using a laptop, it’s best to use a stand or an external monitor to avoid excessive head tilting.
The position of your hands and wrists is also crucial. Using an ergonomic keyboard and mouse can help keep your wrists straight and aligned with your forearms, reducing strain on your joints. If possible, use a wrist rest and avoid extending your arms too far toward the keyboard.
Another important aspect is movement. Staying in the same position for too long can fatigue your muscles and reduce blood circulation. Ideally, you should stand up every 30 to 45 minutes, walk around for a bit, stretch, or simply change positions. This helps relieve muscle tension and can even improve concentration.
Eye strain is another issue we often neglect. Staring at a screen for hours at a time is demanding on the eyes. A simple way to alleviate this is by following the 20-20-20 rule: every 20 minutes, look at something about 20 meters away for 20 seconds. This small habit can help your eyes relax and reduce visual fatigue.
And finally, if you experience persistent discomfort, don’t ignore it. Speak to your manager, adjust your workstation, and adopt healthier habits.
Ergonomics is not just about comfort; it’s a real preventive measure for our well-being. Take care of yourself and your body, and start applying these good habits today.