If you own a home-based business or spend a lot of time working on your computer, you risk acquiring severe health problems. Keeping your body in an uncomfortable position for long periods of time may lead, among others, to chronic back pain, neck pain, headaches and the dreaded carpal tunnel syndrome. Taking the time to adjust your workstation in an ergonomic manner will allow you to minimize health risks and work more efficiently.
Choosing a comfortable chair is essential, as you will be spending lots of time sitting on it. Metallic and plain kitchen chairs are unsuitable, as their hard surfaces will apply large amounts of pressure on your back, thus causing you pain and fatigue. Opt for a padded chair with an anatomic design that will support your back and help your body maintain a natural posture. Fully adjustable features will enable you to adjust the chair to your measurements, making it easier for you to sit comfortably on it. Armrests and footrests can also contribute to maintaining a correct posture.
Choose a place with ample natural light to set up your workstation. If that is not an option, adjust lighting so that it does not create glare on the screen. The most comfortable position for the computer screen to be placed is slightly lower than eye level, as you will not have to lean backwards or forwards for a clear view. However, keep it at the longest distance possible from your face. You should be able to read comfortably without too much effort. Set the keyboard at a lower level than the screen to prevent muscle strain from keeping your arms at a raised position for a long time.
Peripherals and objects that you use frequently during the day should be within reach on your desk. This not only prevents you from unnecessary movement but also allows you to work more efficiently. If you do need to stretch out for something, however, it might be better to just get off your seat for a while instead of putting your body in a strenuous position. Keep your work-related objects neatly organized in cabinets, shelves or drawers, where you can easily access them without having to waste time and energy trying to locate them.
No matter how well-set your workstation is, you need to keep in mind that a sedentary way of life can cause you severe health problems. Make it a habit to get up from your desk every thirty minutes and do some stretching to relieve tension. Follow a healthy lifestyle and exercise regularly to keep your body in good shape and avoid suffering from chronic pain in the future. If you experience stiffness, discomfort, eyestrain or headaches during work, take a break. You should consult your physician if these symptoms persist.