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Workplace Ergonomics

In the present era, most people sit at a desk when using a computer at work, many of us like to relax on the couch or in our favourite chair when using our laptops at home.

There are times when you might not want to hold the computer in your lap – maybe you’re eating, or maybe your legs are hot. Whatever the reason, it’s tempting to place the laptop on a coffee table or ottoman in front of your favourite lounging spot.

To maintain spine health and postural wellness, here are some prevention tips for you when you use your Desktop and Laptops the next time:

  • Use adjustable chair – Always choose an adjustable and good quality chair so that your body feels comfortable and relaxed while using the computer.
  • Right Positioning is important –Corporate wellness - Desktop workers - ergonomics
    • The monitor should be at eye level that allows head and neck to be within 20 degrees of the upright position and relaxed.
    • The distance between eye and monitor should be around 58 cm.
    • Sit straight so that your spine and shoulder is supported with the backrest of the chair.
    • Elbow height should be at the same height as the work surface, forearm should be parallel to or sloping down towards the floor, and wrist should be the same height as the elbow.
    • Hip and knee should be at 90 degrees and there should be a 2-3 fingers gap between the knee and edge of the chair.
    • Thighs should be approximately horizontal.
    • Feet should be resting on the floor comfortably or use an adjustable foot rest if necessary.
  • Give your eyes a break – While using a computer, gives your eyes regular breaks. Researchers suggest that an average of 4 to 5 min breaks every 45-60 mins time in beneficial for you because it not only reduces your eyes and muscles strain, but significantly improves your overall efficiency.
  • Go easy on yourself –
    • Limit continuous computer use and take a break every 30 mins to do some neck, shoulder and wrist stretches.
    • Get up and walk around every hour and change the tasks regularly to alter the load on your body.
    • Manage the stress of work with a balance of exercise, education and other relaxation techniques.
Anugya Rastogi
Written by : Anugya Rastogi Physiotherapist, AktivHealth
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