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Your guide to designing a healthy work environment
If you sit at your desk for hours, keep in mind that you don't have to work in a way that you experience pain in the neck, back, wrist, and fingers. A friendly office work environment, including the correct height of the chair and sufficient distance between the device and the position of the desk in a comfortable position, can help you stay comfortable in work.
Are you ready to adapt to the workplace? You can start with this health guide in the workplace.
- the chair
Adjust the height of the chair with comfortable feet on the floor and close your knees.
Hip Level If the chair does not have a section supporting the lumbar spine, place a pillow between the curve of the lower back and the back of the chair.
Adjust the position of basic things
Keep essential things like the phone, stapler or printed material close to your body to avoid excessive stretching and stop to reach what you cannot comfortably reach while sitting.
Mouse over
Place the mouse in an accessible area next to the keyboard and keep your wrist in a natural and comfortable position when using the mouse.
- Wrist pad
Use a wrist guard to reduce wrist tension and prevent the wrist from being positioned incorrectly. When writing, place your hands and wrists on the wrist cushion and when writing breaks, place the palm of your hand or the palm of your hand, not your wrist, on the wrist cushion.
Adjust the position of your wrist.
When writing, be sure to keep your wrists straight and normal without bending them up or down in either direction.
- headphones
If you talk a lot on the phone and write or write at the same time, use headphones instead of placing the phone between your head and neck. Try a variety of headphones to find the best one for you.
Footrest
If the chair is too high to rest your feet on the floor, consider using a footrest. Footrests are available in different types, or you can create your own, where you can try a small chair or a large book collection.
- Site
Place your body in front of the screen and keyboard, sit up straight and make sure your thighs are positioned horizontally while keeping your knees close to the same level as the hips, keeping the forearm level or tilting slightly.
The size of the office
Generally, the desk depth should be at least 48 cm (19 in), 76 cm (30 in) and 86 cm (less than 34 in) depending on the length. Make sure there is space for the legs, knees and thighs under the desk and do not use any space under the desk to store it.
- Screen height
Place the screen directly in front of you, along an arm, usually from 46 to 71 cm (18-28 inches) and the highest point of the screen should be just below the eye level. If fluorescent lighting or intense sunlight is a problem, turn off all or part of the headlights or close the curtains. You can also place the screen as a brighter light source on the side.
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