Student – Here's How to Improve Your Work Ergonomics

 This article was originally published at slice.fi.

In office work and during studies, we spend a lot of time sitting at a computer or doing paperwork, which can easily lead to poor ergonomics. This can cause either long-lasting or temporary discomfort, but it’s always important to pay attention and try to improve it. Common issues caused by bad ergonomics include neck and shoulder pain, eye irritation and itchiness, as well as hand pain and strain. Fortunately, you can improve these conditions by adjusting your work habits and workstation. Here’s a list of tips to help improve your own work ergonomics.

Frequent Breaks

Taking regular breaks is essential, but it’s important to do so often enough throughout the workday. Breaks help change and loosen up your posture, promoting circulation. During breaks, you can try stretching exercises or short relaxation techniques to help your muscles relax. Simply standing up and walking during a break can also be beneficial.

Variety

It’s a good idea to switch up your working posture from time to time to prevent strain on your body from staying in one position for too long. Try different postures that feel comfortable and are ergonomically suitable. For example, you can alternate between sitting and standing, or change your sitting positions. Make sure your keyboard and mouse are positioned so you can maintain a natural posture.

Practicing Good Posture

Good posture is crucial for ergonomics, so it’s important to practice maintaining it even during your free time. This helps ensure you have the best possible posture at work. Focus on correcting and strengthening your posture with exercises and paying attention to how you stand, walk, and sit at work.

Screen Brightness

The brightness of your computer or phone screen can affect ergonomics, especially for your eyes. Proper brightness can help prevent eye strain and headaches. Your screens should not cause glare but be adjusted to a comfortable level for you.

Office Chair

It’s worth exploring the adjustable features of your office chair and using them to your advantage. Adjusting your chair can provide a variety of seating options that help alleviate discomfort caused by sitting in one position for too long. When purchasing a chair, pay attention to features like armrests that provide support for your arms.

Stress Management and Relaxation

Stress can cause muscle tension, so managing stress is crucial for ergonomics. Relaxation techniques are helpful and can be practiced during breaks or after work at home. These exercises, whether short or long, can help relax both your muscles and mind, providing relief after a stressful work or school day.

Exercise and Stretching

Exercise benefits nearly every aspect of your health, including ergonomics. After a workday, it’s a good idea to engage in some form of physical activity to help your musculoskeletal system recover from the day’s static posture. Sitting puts a one-sided strain on your body, which can be alleviated by walking or other forms of exercise that you enjoy.

Additional Supports

If possible, consider using additional supports to improve your ergonomics. These could include wrist, foot, neck, or back supports, which help maintain natural posture and alignment. Using supports can reduce strain on your body and make work more comfortable.

Sources:

https://www.ttl.fi/tyoymparisto/ergonomian-tietopankki/toimisto-ja-tietotyo/
https://selkakanava.fi/ergonomiavinkkeja-kotiin-ja-tyopaikalle
https://osg.ca/7-simple-tips-for-improving-workplace-ergonomics/
https://www.techrepublic.com/article/10-ergonomic-tips-to-immediately-improve-your-workspace/
https://selkakanava.fi/ergonomiavinkkeja-eta-ja-mobiilityohon