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Are you working from home? How many hours a day do you spend at a desk? We’re willing to bet it’s a lot. And, how much of that time is spend hunched over, sitting with legs crossed, or straining at the screen? Also, a lot, right?
You might feel comfortable, but you’re not doing your health any favours.
We have some good news: there are a few quick and easy things you can do right now to ensure you and your writing desk are set up for success.
- Your Chair
Certain postures can actually lower the risk of some musculoskeletal disorders. Too many of us sit too high at our desks, reaching down to the mouse and keyboard.
Take some time to raise and lower your chair until a point where your thighs are parallel with the floor and your feet are resting flat on the floor (you can use a foot rest, too, if you can’t get your feet to rest comfortably). Next, aim to have around 2 inches of clearance between the edge of the seat and the back of your knees. Your arm rest should not be any higher than your seated elbow height.
- Your Keyboard
Don’t accommodate your body to your desk, it should be the other way around. So many of us spend the day leaning forward, and it’s time to re-evaluate your keyboard. Ideally, your keyboard should be positioned in your lap, similar to a laptop. You should relax your shoulders and your wrists should be straight. It’s also important that your palms are supported.
Also try bringing both your keyboard and your mouse closer to you to offload body weight and all you to sit back against the backrest.
- Your Mouse
Even the way in which you hold your mouse can influence your risk of injury and comfort levels. The best thing to do is invest in a mouse with integrated palm support. Alternatively, move the mouse close to the keyboard so you don’t have to reach. Glide the heel of your palm over the surface of the mouse and use your whole arm to guide the mouse.
- Your Computer Monitor
Incorrect position and height of your monitor is another consideration. For optimal viewing comfort, the top line of text should be either at or just below seated eye level. Angle your monitor just away from your body so that you can use a natural downward viewing gaze.
- The Lighting
Adding a light to the desk is healthier on the eyes. A desk light is important for viewing printed documents and can prevent screen glare and eye strain or eye fatigue. Pick a task light on an arm that you can adjust to your preferences.
Using these five tips will ensure you enjoy better posture and a much more comfortable working environment in your home office. In turn, you will feel healthier and be more productive. It’s a win-win situation!