Equa XR

How to adjust your workspace

Improving the ergonomics of your workplace starts with a great chair, but it doesn't end there. Here are some other ways you can be more productive and more comfortable as you tackle the tasks of your work day...

Setting up your computer workstation ergonomically can help prevent common workplace problems, including neck pain, back pain, eyestrain, and fatigue. Your primary work surface should be large enough to allow you to place your computer screen at least 20 inches away, directly in front of you. The height of your computer screen should put its top line of at or just below eye level. Keep your desk free of clutter, both on top and underneath. A clear work surface gives you clear access to your primary and secondary work zones. Your legs and feet need adequate space below the desk when you're sitting in healthy work postures (feet resting flat on the floor in front of you, thighs parallel to the floor, lower legs vertical).

Lighting can have a major impact on your ability to see your computer monitor. Excessive lighting can cause glare, leading to eyestrain or headaches. Arrange your work area to minimize glare, which can lead to eyestrain and headaches. Position computer screens at right angles to windows or other light sources. Use blinds, shades, or diffusers to shield bright light, but make sure to have adequate task lighting available for reading printed materials. Light colors and non-reflective finishes are best for walls and ceilings. These reflect indirect light, reducing shadows and softening contrast.

Breaks are an important part of maintaining your productivity at work. Working for prolonged periods in the same posture — even proper posture in an ergonomically-designed chair — is not healthy. Take eye breaks from your computer screen every few minutes. Briefly look away from the screen and focus on a more distant point at least 20 feet away — a clock on wall, for example. This will relax your eye muscles. Of course it's important to use proper hand and wrist positioning when typing (hands floating above your keyboard, wrists straight). Between bursts of active typing, however, you can give these muscles a break by resting your hands in a flat, relaxed posture. Remember to take a brief rest break every 30 to 60 minutes. Stand up. Walk around. Refill your coffee, brew a cup of tea, or get a drink of water. The movement is just as important as the refreshment. These little breaks exercise different muscles and keep you more alert throughout the day.