Head to toe tips for banishing workstation fatigue

For National Ergonomics Month we are on a mission to help prevent musculoskeletal fatigue in the workplace. From banishing bad backs and repetitive strain injuries to improving circulation and reducing eye strain, creating the right working environment is crucial in keeping a healthy work force.

Whether you have traditional seated desks or standing stations in the office there are lots of ways you can add in additional ergonomic support to prevent workstation ailments.

Here we break down our top to toe guide to creating the perfect workstation set up.

1.      Banish eye strain with adjustable monitor arms and screen protectors

Working at a computer for long hours each week can be very damaging for your eyes without the right resources. Over 65% of adults have experienced one or more symptoms of digital eye strain, including headaches, dry eyes and blurred vision. Up to 74% of employees with persistent screen related eye issues also say it affects their work productivity or attendance.

Protect your eyes by:

a.      Taking regular breaks from the screen. Pausing every hour momentarily to look into the distance allows your eyes to readjust and prevents dry eye and blurred vision.

b.      Make sure your computer screens are in the right position. Adjustable monitor arms allow screens to be moved until they are in the right place. The top of your screen should be at eye level or just below

c.      Use anti blue light screen protectors to block the harmful effects of regular screen use. Working like a filter the thin, transparent sheets go over the monitor’s screen to reduce the eye’s exposure to blue light which can cause eye strain, digital headaches and blurred vision.

2.      Take the strain out of aching arm muscles

One in 10 workers with musculoskeletal disorders such as wrist and joint pains attribute it to working on a keyboard.

Protect your wrists by:

a.      Fitting additional wrist supports to your keyboard to protect your muscles while typing.

b.      Taking note of how your seat and desk are configured to make sure everything is at the right height. Your armrests should support your elbows at a 90-degree angle. Keep your wrists straight and floating, not resting on surfaces.

c.      Using ergonomic desk accessories. Ergonomic mouse mats and computer mice are shaped to fit your arm and wrist encouraging a better forearm position. This helps to prevent muscle tension and injuries such as carpal tunnel syndrome.

3.      Add in extra support for your lower back

Every year 12 million workdays are lost in the UK due to back pain. The leading cause of disability in the UK back pain can be so debilitating those suffering can take up to 12 sick days a year due to their bad back health. It makes it one of the most important things to look at in order to prevent injuries in the workplace.

Protect your back by:

a.      Taking regular breaks from your workstation. Sitting for prolonged times can not only trigger back pain it can exacerbate an existing condition. Try to get up, stretch and move every hour to alleviate muscle tension.

b.      Making sure your desk chair is fitted with adequate lumbar support and set it to match the natural curve of your lower back. This takes the pressure off your spine when sitting for long periods

c.      Keep your computer screen at eye level so that your head is aligned with your spine when at your desk. Adjustable monitor arms, extending monitor stands and adjustable lumbar chairs and desks all help to create the perfect set up for your height.

4.      Banish ‘office chair butt’

Long periods of sitting not only affect your back but also your glutes. Prolonged sitting can weaken muscles which leads to tightness in your hips, weakness in your lower back and rounding in your shoulders.

Consider investing in an adjustable height desk which allows you to alternate between sitting and standing in the office. This reduces the risks of prolonged sitting while promoting better posture and circulation.

Protect your behind:

a.      Taking regular breaks and getting up and moving about every hour. Adding in a minute of simple movement every hour helps to alleviate muscle tension, improve blood circulation and prevent weakening glute muscles

b.      Look at desks which offer customisable height settings so that you can reduce the amount of time just sitting at your desk or provide hotdesking sitting and standing alternatives

c.      Keep your feet moving. Using mini walking pads or sloped footrests under your desk can help to keep your glutes and legs moving. The incline pads mimic walking up the hill and help to engage your glutes and core to promote blood flow and reduce stiffness.

5.      Give your feet a rest

Lastly, make sure that your legs are properly positioned. Whether you stand for long hours or sit behind a desk your feet can take a lot of pressure.

Footrests and supports are a great way to help take the strain out of the day.

Protect your feet by:

a.      Using adjustable footrests which allow you to gain the optimum resting position for your legs. Feet should be flat on the floor or a footrest, so you create a 90-degree angle at your knees

b.      Tilting platforms or footrests that allow you to rock or slide back and forth help to add varying positions and movement into your day.  It is not good for your body to stay static in one position for long periods so adding slight movement while seating helps to engage muscles and prevent stiffness.

c.      If you use a standing desk or stand for long periods invest in an anti-fatigue mat to reduce foot and leg strain while standing. Constant pressure on your feet can cause swelling and poor circulation.

Getting the right posture at work is all about finding ways to engage your muscles and add in movement while also providing the right level of support for your body.

If you are struggling to find the right workstation set up let us look at simple ways to add ergonomic accessories which will enhance your current office furniture.

Well thought out office space not only creates happier and healthier workforces, it also increases productivity and reduces costly sick days.