Seattle, WA: 206-521-5676 Olympia, WA: 360-236-8748 Portland/Salem, OR: 503-768-9742 Info@SolutionsNW.com

In This Blog, You’ll Discover:

  • Optimizing Chair and Desk Setup: How to properly adjust chair height, lumbar support, armrest position, and desk height to support one’s body and prevent discomfort throughout the workday.
  • Monitor and Screen Placement: The importance of correct monitor positioning to reduce neck and eye strain, including tips on eye-level monitor placement, appropriate distance from the eyes, and setup for dual monitors.
  • Keyboard and Mouse Positioning: Ergonomic strategies for setting up your keyboard and mouse to minimize strain and prevent repetitive stress injuries, including the use of ergonomic accessories.
  • The Importance of Taking Regular Breaks: Techniques such as micro-breaks, the Pomodoro Technique, desk exercises, and walking during calls to keep your body active and prevent stiffness.
    Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.
  • Eye Care to Prevent Digital Eye Strain: Practical tips to prevent digital eye strain, including using blue light filtering glasses, taking breaks from screen time, implementing workspace ergonomics, adjusting office lighting, and practicing regular eye care.
  • Bonus Tip – Schedule an Ergonomics Assessment: The benefits of a professional ergonomics assessment for personalized recommendations to enhance comfort and productivity in your workspace.
“5 Simple Ergonomics Tips for a Happier and Healthier Workday”

Every business owner, office manager, or HR professional should prioritize ensuring employee well-being above all else. Not only for the sake of the employee, but because happy workers are more productive workers!

Ergonomic office design can significantly enhance productivity and reduce or prevent workplace injuries. As always, best practices suggest that you should consider scheduling an ergonomics assessment with an expert to tailor these tips to your specific office needs.

Until then, here are 5 tips from the ergonomics experts at Solutions Northwest Inc.:

Ergonomic Tip #1: Optimize Your Chair and Office Desk Setup

The chair and desk are where your office workers will likely be spending most of their workday, so ensuring the chair and desk are set up correctly is crucial. A proper setup should support one’s body and help prevent discomfort throughout the workday.

  • Chair Height: Adjust your chair so your feet are flat on the floor and your knees are at a 90-degree angle. This promotes better circulation and reduces strain on your lower back.
  • Lumbar Support: Use a lumbar roll or cushion to maintain the natural curve of your lower back. This helps prevent lower back pain and supports proper posture while working from a desk.
  • Armrest Position: Keep your armrests at a height where your shoulders are relaxed, and your elbows are at a 90-degree angle. This reduces tension in your shoulders and neck.
  • Desk Height: Ensure your desk allows for comfortable positioning of your arms and equipment. Your forearms should be parallel to the floor when typing, reducing strain on your wrists and arms. An adjustable sit-stand desk is highly recommended to achieve the ideal positioning.

Related Article: “4 Tips to Improve Your Posture at Work

Ergonomic Tip #2: Monitor and Screen Placement

Your monitor is a simple and often overlooked element that can impact your risk of injury. According to our ergonomic consultants, proper monitor placement can significantly reduce neck and eye strain, contributing to a more comfortable workday if you follow these ergonomics tips:

  • Eye-Level Monitor: Position the top of your monitor screen at or slightly below eye level. This helps keep your neck in a neutral position and prevents strain.
  • Distance from Eyes: Keep the monitor about an arm’s length away from your face. This distance helps reduce eye strain and allows for a comfortable viewing angle.
  • Dual Monitors: If you use two monitors, place your primary monitor directly in front of you and the secondary monitor to the side, angled towards you. This setup minimizes neck twisting and promotes a more natural head position.

If you’re reading this at your desk, how does your setup compare? If your desk isn’t arranged like this, it might be a sign that you need an ergonomics assessment to optimize your workspace and improve your comfort.

Related Article: “The Ergonomic Way to Sit at Your Desk and View Your Monitor

Ergonomic Tip #3: Keyboard and Mouse Position

Did you know there’s an ergonomic way to set up your keyboard and mouse? Ensuring you’re using a proper setup can help minimize strain and prevent repetitive stress injuries at work:

  • Keyboard Height: Place your keyboard so your wrists are straight and your forearms are parallel to the floor. This position reduces the risk of developing carpal tunnel syndrome.
  • Mouse Placement: Keep your mouse close to your keyboard to minimize reaching and maintain a relaxed arm position. This helps prevent shoulder and arm strain.
  • Ergonomic Accessories: Consider using an ergonomic keyboard and mouse to further reduce strain on your hands and wrists. These accessories are designed to support natural hand positions and reduce the risk of workplace injury.

While the keyboard and mouse may seem like small items, using them every day in the wrong position can lead to injury due to the repetitive nature of the tasks. Musculoskeletal injuries can cause pain and even make it difficult to work productively.

Related Article: “5 Benefits of Using an Ergonomic Mouse and Keyboard

Ergonomic Tip #4: Take Regular Work Breaks and Move

Don’t be afraid to take your work breaks! Some employees may think they’re doing their employer a favor by working through breaks, but this simply isn’t true and could actually lead to less productivity in the long run.

If you or your employees struggle to take breaks, try some of these tips from our ergonomics experts:

  • Micro-Breaks: Take a 1-2 minute break every 20-30 minutes to stand, stretch, or walk around. These short breaks can prevent stiffness at work and improve circulation.
  • Pomodoro Technique: Work in focused intervals (e.g., 25 minutes) followed by a 5-minute break. This technique helps maintain concentration while ensuring regular rest periods.
  • Desk Exercises: Do simple exercises like leg lifts or seated marches at your desk. These activities can keep your muscles active and prevent stiffness. Click here to watch our video series that explains the various exercises one can do at their desk.
  • Walk While Talking: Stand or walk around while taking phone calls or during virtual meetings. This adds more movement to your day and can boost your energy levels.

Related Article: “Take A Break from Work – Mastering the Balance Between Rest and Productivity

Ergonomic Tip #5: Eye Care to Prevent Digital Eye Strain

In today’s technology-driven work environment, terms like “digital eye strain” (DES) and “computer vision syndrome” (CVS) have become very real concerns, even if they might have seemed trivial in the past. Here are some practical tips to help you and your employees avoid the discomfort associated with these conditions:

  • Use Computer Glasses with Blue Light Filtering: Digital devices emit high levels of blue light, which can contribute to eye strain, restlessness, and insomnia. Using blue-light blocking computer glasses can help filter out harmful blue light and protect your eyes.
  • Take Breaks from Screen Time: Simply reducing screen time is the most straightforward way to prevent digital eye strain, but this isn’t always possible with computer-based jobs. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. This simple practice helps reduce eye strain and gives your eyes a chance to relax.

  • Implement Workspace Ergonomics: Having an ergonomically designed workspace can significantly reduce symptoms of digital eye strain. Consider having a professional ergonomics assessment done to help assist with this.
  • Adjust Office Lighting: Ensure your workspace is well lit, ideally with natural light from a window, to prevent additional eye strain.
  • Regular Eye Care Practices: This tip requires nothing other than for employees to remember to blink frequently to keep their eyes moist.

Digital eye strain doesn’t have to become a major problem if you take preventative measures. Creating an ergonomic workspace is one of the best ways to prevent eye strain and reduce the risk of DES before its onset.

BONUS Ergonomic Tip: Schedule an Ergonomics Assessment

While these five tips provide a great starting point for creating a more ergonomic workspace, a professional ergonomics assessment can offer personalized recommendations tailored to your office’s specific needs.

An ergonomics expert can help identify and address any issues in a workspace setup, ensuring maximum comfort and productivity.

Investing in an ergonomics assessment can lead to long-term benefits, including reduced risk of workplace injury, improved employee satisfaction, and enhanced overall productivity.

In Conclusion

Implementing these five simple ergonomic tips can make a significant difference in your employees’ health and productivity! For best practices, we recommend scheduling an ergonomics assessment with an ergonomic expert.

Whether you’re a small startup or a large corporation, the time to act is now. By embracing these ergonomic solutions, you can not only enhance employee well-being and productivity but also position your business as a forward-thinking leader in workplace health.

If you’re ready to take the next step, consider reaching out to Solutions Northwest Inc. for a comprehensive ergonomic assessment. Our team of ergonomics experts is equipped to guide you through every stage of the process, from initial consultation to implementation and beyond.

Visit our website or contact us directly to learn more about how we can help you create a safer, more productive work environment for your team.

About Solutions Northwest Inc.

For a quarter of a century, Solutions Northwest Inc. has championed the cause of ergonomic excellence in Seattle, Portland, and Olympia, WA – assisting countless businesses in creating healthier and more productive workplaces.

Not based in the Pacific Northwest or need help with remote workers? Consider our Virtual Ergonomics Assessment available nationwide, a solution is always within reach.

Don’t compromise on your staff’s well-being and the overall efficiency of your workspace. Contact Solutions Northwest Inc. today and elevate your office environment. For ongoing insights and ergonomics tips, consider subscribing to our blog.

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

Olympia, WA

360-236-8748

Portland/Salem, OR

503-768-9742

Seattle, WA

206-521-5676

Contact our Ergonomics Experts

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