Creating the Perfect Ergonomic Workspace The ULTIMATE Guide

1. CREATING THE PERFECT ERGONOMIC WORKSPACE

3. The following is the ULTIMATE guide to creating the perfect ergonomic workspace, whether at home or at your office

4. Proper Sitting Posture / Distances

5. Step 1 Choose the Right Chair

6. Finding a suitable ergonomic office chair is arguably the most important piece of the ergonomic workspace puzzle 100 Estimated 50% of people in the industrialized world suffer from some form of back pain, many directly related to poor seat design 50 0

7. Most important factors to consider Height Seat depth Lumbar support  Arm rests Material Swivel and mobility

8. Good Ergonomics- Switch between Office Chair and Kneeling Chair Periodically Modway Red Ergonomic Chair and Modway Sleekform Kneeing Chair

9. Step 2 Adjust your Desk Height

10. A too-high desktop will cause strain on your forearms as you type, while an overly low desk will cause you to hunch over as you work, straining your back and shoulders

11. How do you know if your desk is at the right height? Your legs should fit comfortably under the desk The angle between your forearm and upper arm should be between 90 degrees and 120 degrees CSA recommends a general height desk of 73 cm plus or minus 2.5 cm

12. Good Ergonomics- Use a Adjustable Height Desk, Desk Riser, or Keyboard Tray in your Workspace (48″ Adjustable Height Desk | X-Elite Pro Desk Riser | Knob Adjust Keyboard Tray)

13. Step 3 Position Your Monitor Properly

14. A too-high desktop will cause strain on your forearms as you type, while an overly low desk will cause you to hunch over as you work, straining your back and shoulders

16. If you wear prescription glasses, make sure you’re using the right glasses for computer work. If you use non-prescription reading glasses, you may want to try “computer glasses” instead

17. Step 4 Pick the Right Keyboard and Mouse

18. Particularly important to get the placement and angle of your mouse and keyboard right, which in some cases may require you to ditch your current devices altogether for more ergonomic ones

19. Good Ergonomics- An Ergonomic Keyboard and Mouse Keeps the Hands and Arms in their Natural Positions while Working (Microsoft Sculpt Keyboard | Digital Point Vertical Mouse)

20. Good Ergonomics- A Laptop Stand is your Best Bet for Reducing Strains and Tension when Typing On a Laptop (48″ PWR+ Laptop Stand | Griffin Laptop Stand | Executive Laptop Stand)

21. Step 5 Organize Your Surroundings Into Zones

22. Experts recommend that you divide your desk into reach zones, arranging items according to how accessible they need to be during the course of your work day

23. The first zone is where you can easily reach just by moving your forearms horizontally The next zone is reachable by extending your arms but without leaning or bending at the waist The third zone is reachable by extending the arms and bending or leaning at the waist

24. Step 6 Adjust Your Lifestyle

25. We can take proper care of ourselves when we get home and on our days off. But the reality is that we live a big part of our lives at work, whether in our home or an actual office

26. DIET Healthy foods such as fruits, vegetables and fatty fish have been shown to reduce inflammation, Try skipping the chip truck and eating real food for lunch

27. EXERCISE Stretching and resistance exercise have been proven to help. Sneak a 30 minute walk into your daily lunch break for example

28. Work Environment Overly dim lighting makes it hard to focus, while harsh overhead fluorescent light can cause headaches

29. Mindfulness and Stress Reduction Finding ways to reduce your stress and increase your relaxation and mindfulness can keep you healthier at work

30. The Perfect Workspace doesn’t have to be Perfect… Start today by making one positive adjustment, and slowly work your way towards creating your perfect ergonomic work space

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