Good Ergonomics - How Should You Sit at Your Desk With Your Computer?

On the average, office workers spend 5-6 hours, if not more, sitting in front of a computer at the office everyday. If you often complain about persistent neck, shoulder, or back pains after work, more often than not, bad office ergonomics is to blame. Repetitive motion disorders, body pains and muscles strains, can be caused by bad ergonomics, and if not corrected, may lead to other more serious conditions. Because of this, it is important for you to know how your body should be positioned in your workstation and how your office equipment can help to further improve your comfort and work productivity.

In this article, you would be given some tips and guidelines you should consider while working at your desk, sitting in front of the computer for long hours.

In order to have good ergonomics for the use of your chair you must:

1. Utilize the arm rests. Your chair's arm rests are there for a reason. If you are capable of doing so, place your arms on the arm rests so it will be able to rest properly.

2. Have a lumbar support. This can be a cushion or a pillow needed to support your lumbar in order to avoid back pains. Place the lumbar support just a little space bellow your waistline.

3. Adjust your chair. Adjust your chair that your feet is not hanging on the floor nor too low. Your feet must be able to rest properly on the floor to avoid strains and cramps.

4. Have at least 2-3 inches space between the back of your knees and the edge of your seat.

5. If you can find one, buy a chair with a high board so you can be able to rest your shoulder as well.

In order for you to maximize the good ergonomics of your seat, you must be able to develop a good sitting posture as well. Here are some of the general guidelines in sitting with a correct posture:

1. Lean back and push your hips as far as it can be able to reach on your chair. It is important that your hips have something to lean on in order for it to rest properly.

2. Lean your back at the board of your chair and sit on it at a 100 degree-110 degree angle.

3. Make your hips a little higher than your knees by positioning it properly. Make sure your feet completely rest on the floor.

4. Maintain a straight position on the part of your wrists even if you are typing or using the mouse.

5. Rest your upper arms and let it hang naturally on your shoulders. It will keep you relaxed and strain-free.

Of course, it will be painful to have this position in the whole 8 hours of work. Every 10 minutes of every hour, you can rest for about 30 seconds or so. In this time, you can do stretches or change your position. With these tips and guidelines, you would surely have a very comfortable workstation and you would be able to work more efficiently and productively.

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Original article

4 Reasons You Should Sit and Stand While You Work

Are you tired of being tired after work? Do you want to feel better about your job? If so, take a quick look at these 4 reasons why you should find a way to stand part of the day while you work. It doesn't matter if you put a box on your desk for Zero Dollars or you spend $5,000 for a full size electric desk, the goal is to get you up and moving while you work.

Recent studies have shown a link between sitting in a chair all day and cancer rates. "It's just one more reason to "get up and walk," said Dr. Jay Brooks, chairman of hematology/oncology at Ochsner Health System in Baton Rouge "The message here is like everything in your life. People need to recognize that the things you do every day have consequences. And if you're in a job that does require sitting, that's fine, but any time you can expend energy is good. That's the key."
While there is not a complete study to verify this, I can tell you from my experience that when you feel better physically, you tend to feel better about your work. I had gotten to the point where I was unhappy in my job, but after using an adjustable height desk for just a few weeks, I had this renewed interest in my work.
To avoid health risk you need at least 30 minutes of exercise every day. By standing part of the day it gives you the opportunity to do squats and calf lifts while you are working.
The answer isn't to stand all day either. Hazards Magazine says "Individuals spending most of the day on their feet every working day are at greater risk of health problems including varicose veins, poor circulation and swelling in the feet and legs, foot problems, joint damage, heart and circulatory problems and pregnancy difficulties."

The bottom line is that if you sit all day it's bad. If you stand all day it isn't much better. Like most things in life, moderation is the key. Alternate between standing and sitting though out the day, sitting for a half hour then standing for an hour or so. Rinse and Repeat! Once you are comfortable standing for an hour or so, take things to another level by standing on one leg for a while. Be careful not to over do it, but there are so many different ways to move while you are standing and working.

Original article