Office Ergonomics: The Guide to Comfortable Work 🪑
Sitting for hours in front of the computer? Properly organizing your work environment can prevent back pain, eye fatigue, and repetitive strain injuries.
1. Screen & Eye Positioning
The height that matters
The top edge of the screen should be at your eye level. If you're working with a laptop, it's recommended to use an external stand and separate keyboard to prevent bending your neck.
Distance from the screen: about an arm's length away.
Angle: the screen should be tilted slightly back (10-20 degrees).
2. Hand & Keyboard Positioning
The 90-degree rule
Your elbows should be at a 90-degree angle, close to your body. Your wrists should be straight (not bent up or down) while typing.
3. Sitting Correctly in Your Chair
Lower back support
Your seat should touch the back of the chair, and the backrest should support the curve of your lower back. Your feet must rest flat on the floor. If they don't reach - use a footrest.
💡 The 20-20-20 rule for your eyes:
Every 20 minutes of screen work, look at something 20 feet away (about 6 meters) for 20 seconds. This relaxes your eye muscles and prevents headaches.
4. Movement Is Key
Even the most ergonomic seating in the world will be harmful if you stay in it for 4 hours straight. Make sure to stand, stretch, and walk for 2-3 minutes every hour.
Upgrading your office?
In our Knowledge Center you can find recommendations for ergonomic gadgets and equipment from AliExpress.
