9 tips for the ergonomics of your workplace

If your neck hurts in the evening, your hands hurt from pinched nerves, it seems to you that your place is not correctly arranged, the work is tiresome before it has begun, then this post is for you. In it we will tell you how to make the workplace not only comfortable, but also safe for health and life.

1. Raise the laptop to eye level

If you work on a laptop for a long time every day, you should have noticed that your neck is letting you know that it is not good. For at least 8 hours a day, looking below eye level is a real torture for the vertebrae and neck muscles. Buy or make your own laptop stand and bring it up to eye level. Straighten up at last!

2. If possible, use a "standing" table

There are tables at which you can not only work while sitting, but also standing. The combination of body position throughout the working day will help you stay refreshed and invigorated.

3. Get more rest

You load your neck, back and lower back for 8-18 hours a day, or even more. And for rest, many allocate 4-6 hours. Increase your sleep time and give your body a rest!

4. Buy a GOOD mouse and keyboard

Pay attention to the ergonomic models of mice and keyboards. You don't have to buy the latest fancy mouse from Apple and suffer from wrist disease. Choose a comfortable mouse like the Revolution MX and a keyboard like Microsoft's, and realize that the white that your Mac likes so much doesn't like your joints.

5. Sit in front of the computer correctly

Forbid yourself to work on the couch and in bed. Buy a chair that is adjustable in height and tilt with back and head support. The monitor should be flush with the eyes. The mouse and keyboard should be at a level so that the elbows are at a 90˚ angle.

6. Prevent carpal tunnel syndrome

Read more about this disease of warriors of keyboards and mice in Wikipedia, and you can prevent it with simple exercises:

7. Plan your science workplace

The Workspace Planner web app helps you perfectly customize your desktop settings.

8. Use control programs

Are you too fond of work and do not notice how the hours of motionless sitting at the table fly by? Then establish programs to control the time of work and rest. For Macs, these are AntiRSI and Timeout, and for PCs - Workrave (our article about the program).

9. Take care of your eyes

Buy a good monitor, turn on anti-aliasing, increase font size, use a contrasting design, do eye exercises. For Windows users, there is a special EyeDefender program that organizes a break and prompts you to recharge your eyes.