How to Design a More Ergonomic Work Area

You might be surprised to learn that office workers are often at a high risk of musculoskeletal injuries. Even if your job doesn’t require heavy lifting, it’s important to make good use of proper ergonomics to prevent problems like lower back pain. Consider visiting a chiropractor serving San Jose, CA, to assess your current health status and discuss ways of modifying your work area. back - pain

Adjusting Your Chair

Improving a work area often begins with evaluating the chair. If you spend a great deal of your time sitting down, you might consider investing in a standing desk. If this isn’t a practical solution or you’d still like to sit down for part of the day, you may need to adjust the elevation of your chair. It should be at the right height for your feet to rest flat on the floor and for your thighs to be parallel to the floor. A good office chair will have lumbar support to prevent lower back pain. If your chair lacks a lumbar cushion, you can add a special lumbar cushion or use a rolled-up towel to support the lower back.

Modifying Your Work Surfaces

If you use a computer, the height of your monitor will play a role in determining whether you are prone to neck pain. It’s best to keep your monitor slightly below eye level. If you use a laptop, you may need to use a wireless keyboard so that you can type comfortably while keeping the laptop elevated. Position the monitor so that it is about an arm’s length away from your face.

Avoiding Arm and Shoulder Problems

Shoulder and arm problems are common among office workers who have a poorly designed work area. Ideally, the height of your desk should allow you to type with your forearms and wrists straight or just slightly below the level of your elbows. If your desk is too high, elevate your chair and use a footrest if need be. Consider switching to an ergonomically designed keyboard and mouse.

Using Good Posture

Even the most ergonomic of workstations can still cause musculoskeletal problems if you’re using improper posture. Your chiropractor can evaluate your sitting and standing posture, and recommend any needed changes.