Ergonomics
”Almost any seat was comfortable at one-sixth of a gravity.”
One way we often subject ourselves to stress is through our environment - the physical spaces we interact with every day. Many of us sit in chairs that aren’t quite right, use desks that are the wrong height, look at monitors that aren’t set at the proper angle, or work with tools that are broken or inefficient. These issues cause our bodies to adjust and compensate, leading to a buildup of physical stress over time.
We often don’t notice these changes because our bodies make these adjustments automatically. However, these small, unnoticed compensations come with a hidden cost -minor pains that we just tolerate without understanding the cause.
Ergonomics aims to identify and correct these small physical adjustments to alleviate aches and pains before they become severe. Repetitive strain injuries, pinched nerves, circulation problems, and a host of other issues can be resolved by making simple changes to your home or office environment.
Implementing ergonomic adjustments doesn’t have to be complicated or expensive. Simple changes, such as adjusting the height of your chair and desk, using an ergonomic keyboard and mouse, and ensuring proper lighting, can make a significant difference. Here are some easy-to-implement changes:
Suggestions
- Lumbar Support - Use a rolled up towel or a small cushion at your lower back for lumbar support.
- Monitor Height - A stack of books, or sturdy box can raise your monitor to eye level to avoid neck strain.
- Keyboard and Mouse - A wrist rest or rolled up towel to keep your keyboard and mouse at elbow height.
- Set Timers - Use your phone or timer to remind you to stand up, stretch, and walk around every 30 to 60 minutes.
- Minimalist Setup - Keep only essentials on your desk to reduce distractions and improve focus.
- Stay Hydrated - Keep a water bottle on your desk to encourage regular hydration.
- Quiet Environment - A white noise machine or app can create a calming environment to help you focus.
- Desk Adjustment - Use adjustable furniture legs or bed risers to change the height of your desk.
- Anti-Fatigue Mats - Place anti-fatigue mats in areas where you stand for long periods, like the kitchen.
- Reorganize Pantry - Organize pantry shelves so that commonly used items are at waist level.
By making these small ergonomic adjustments, you can significantly reduce physical stress and create a more comfortable and productive environment. These changes help prevent minor aches and pains from escalating into more serious health problems, allowing you to focus better and feel better throughout your day.