The posture that we take during our working time in our office, the Coworking or in the house is of vital importance to our long-term Health.
In this article, we will tell you the most important factors to keep in mind when it comes to maintaining a proper posture, this will help prevent muscle aches, injuries, and eye fatigue.
In addition, if you are interested in this, and other healthy habits that will improve our lives through daily gestures simple, don’t miss to check out our article on MICROHÁBITOS HEALTHY IN THE OFFICE.
The posture should be comfortable and natural, but it’s not worth anyone, it is very important to train our CONSCIENCE about it, and for that reason, pay attention to the following adjustments will make your work experience more comfortable and healthy.
The chair
It is important to have a wheelchair that fits best to our anatomy, that’s why it is essential to know to adjust it. This, at least, must have adjustable height, backrest and lumbar support, if possible, the armrest would be also recommended. In this way, we can adopt a correct posture which reduces stress on the back
How to adjust the chair?
Will have to adjust the chair to ensure proper support of the key areas of our body and adapt it successfully to our needs and height of the table.
1. The height of the seat
It is important to adjust the seat height so that the screen of the computer is to the height of the eyes, with the feet flat on the floor and the knees forming a 90 ° angle and should be to generate a small clearance between the edge of the seat and knees. If the height of the table does not allow you to meet both conditions, a footrest can be the solution to keep the lower back properly supported on the backrest. In addition, adjust the height of the monitor to help reduce tension in the neck and shoulders, allowing for a more comfortable posture and ergonomic.
2. Lumbar adjustment
Some office chairs have an adjustable lumbar support that helps to maintain the natural curvature of the spine. To fit properly, it is essential to sit occupying the entire surface of the seat, ensuring that the lumbar area are well supported against the backrest. Once in this position, you must verify that the lumbar support is positioned at the appropriate height. If your chair does not have this support, you can improvise with a cushion in the lumbar area, even though it is not the most ergonomic, still represents an improvement for the position.
The monitor
The work revolves around to see the screen of the computer, so this also must have certain characteristics to improve our position and reduce eye fatigue.
3. Height and distance of the screens
As we mentioned earlier, it is important that the screens are at the height of the eye so that it is not necessary to tilt the head up or down. In addition, we must take into account the minimum distance recommended between the screen and the eyes, although this varies according to the size of the screen. On the screens of 24 inches, standard in a computer, the DMR is 40 cm although a suitable distance for the visual efficiency would be approximately 60 cm
Size of displayto
| Tamaño de Pantalla | Distancia Mínima |
|---|---|
| 11″ – 17,3″ | 40 cm mínimo |
| 21″ – 22″ | 50 cm aprox |
| 24″ – 27″ | 60 cm aprox |
| 32″ o más | 80 cm o más |
Please note that a formula for how to calculate it would be a minimum Distance (cm) = screen Size (inches) × 2.5
4. Tilt the screen
As a point that determines our position, not only matter your height or distance, but that the slope is crucial. When a screen is in portrait, we do not have the same distance between the top and bottom, making constant adjustments that produce fatigue. For this reason, we must ensure that the screen is tilted so that it has a similar distance away. If the screen is not off tilt, we could purchase a bracket that would fit.
The table
At this point, since sospecharás that the table should be large enough to leave enough space for all of these distances. You must have a certain height, to help adjust the height of the seat or to allow space for the material. Below, we detail the features to take into account:
5. Dimensions of the table
It is important to note that the table must have an appropriate size to ensure sufficient space in all directions. The minimum depth should be 60 cm to let out the monitor at the recommended distance. Part of the monitor, you would need enough space to locate all documents, equipment or materials. To do this, you should have at least 120cm to 140cm minimum.
6. Table height
The perfect situation is that the height of the table outside adjustable, so it would be easier to adjust and dispense with the foot rests. They are ideal when we meet people with different needs and that the ideal height of 74 cm, although the people of greater or lesser height to the mean should vary in a range of ± 2 cm
7. Angle of the elbows
When you work with an appropriate height of the table, allows us to adopt a healthy posture. Above all, allows you to adjust the angle of the elbows, shoulders low and relaxed, we should adopt a bending of 95th to 105, and at least 90º
8. Free of obstacles
The table must be free of bars or structures, especially of metal which may push or contact with the legs. These generate discomfort or prevent the chairs in the forearms will be able to approach with ease. In consequence, we could affect the body posture.
9. Color and material
The table is at the heart of vision when we work, in addition to being the surface with which we have greater contact, which indicates the two features that we have to take into account.
The color should be a soft color, wood, clear or grey, for example. It is preferable to choose a neutral color, natural, avoiding their darker hues, and lighter. In addition, to prevent reflections and glare, they should avoid materials such as glass and metal. The materials which are cooled quickly are uncomfortable with the contact, so that we choose a pleasant material to the touch and does not generate large thermal contrasts. A surface of wood would be the best option, but try to not have a lot of texture.
In conclusion…
With these recommendations you can set your desktop to your needs and can improve the posture of your spine, in addition, if directed properly will positively affect your concentration and productivity. Get up and walk around the office or up or down stairs pose a muscular relaxation by helping to reduce fatigue.
If you want to continue incorporating small habits that impact your day-to-day, you remember that we already have an article on microhábitos in the work, where we make a general list of the things that you must keep in mind.
