With most office workers spending eight or more hours a day in front of a computer, not having an ergonomic monitor can cause muscle fatigue, neck or back pain, eye strain, and decreased efficiency.
In this article, we will analyze the importance of using an ergonomic monitor and give you 5 tips to help you optimize your ergonomic monitor setup.
Certainly, when it comes to monitoring ergonomics, most people will choose what is most convenient for themselves instead of what is best for their health in the long run.
However, instead of embracing screen ergonomics methods, do you know of a simpler way? Use these methods from the beginning.
If you’re confused about the details of monitor ergonomics, its potential dangers, and how to prevent them, we’re here to help.
Below is an easy-to-use checklist that will help you implement proper monitor ergonomics with utmost ease.
Are you ready? Let’s start!
What is ergonomics and why is it important?
Ergonomics, whether in a technical or physiological context, refers to human workplace performance. In a narrower sense, ergonomics is concerned with the design of all objects surrounding the user to emphasize the following factors:
Safe
Comfortable
Improve working efficiency
Effective
Think about the chair you’re sitting in while reading this article. Have you been sitting there for a long time? Does your back hurt? Do you sit with your back bent? How is your shoulder posture? Do you feel supported? Can you work all day sitting there? What about the whole year?
These are questions related to ergonomics and they are not limited to the comfort of the chair. Instead, ergonomics often considers the entire workspace – seating position, computer mouse, keyboard, monitor, and surrounding environment.
5 ergonomic tips
Overall, make no mistake that ergonomics make a space more pleasing to the eye. There is no guarantee of that. Instead, the job of ergonomics is to ensure the safety of your musculoskeletal system. Therefore, we have compiled 5 ergonomic tips to remember to prevent mishaps.
Arrange your working angle appropriately
When arranging your workspace, make sure you clearly understand your needs. Are you prone to back pain? Consider using an ergonomic recliner or explore a height-adjustable desk. Have carpal tunnel syndrome? Look into wristbands or ergonomic keyboards. Overall, when setting up an ergonomic workspace, don’t be afraid to invest in the necessary tools and accessories to ensure your health. If it’s a special chair screen protector or another accessory, those investments can save you a lot of pain in the long run.
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Work on one or more screens
Do you need one monitor or two? Flat or curved screen? Ultra-wide screen or standard? In this era of advanced technology, displays are a key component of the workspace, and answering these questions will ensure you have the essentials for success. In this regard, the decision to set up a dual or single monitor, which may pertain to your entire workflow, will have a ripple effect on the entire ergonomic design of your workspace. If you don’t need a second screen, decide early to plan accordingly.
Pay attention to screen placement and viewing distance
When it comes to viewing distance and proper screen placement, the ergonomic layout changes depending on whether you have a one- or two-monitor setup. Assuming you’re working with a monitor, you should place the monitor directly in front of you at arm’s length. Furthermore, to ensure neck health and not sit in the wrong position, place the screen at eye level so that your neck is always straight.
When setting up two monitors, the ergonomics related to monitor placement and viewing distance are somewhat more complicated. In this case, the placement of the screen largely depends on the ratio of usage between the two screens, as well as which side you are more comfortable with. The higher the primary screen’s utilization rate, the closer it should be placed to the anchor center, similar to when setting up a monitor. Based on that ratio, the second screen should be placed at a 30-degree angle next to the main screen, on the dominant side of the eye.
On that basis, you also need to consider the likelihood that both monitors will be used equally when setting up two monitors. In that case, it is necessary to place both monitors next to each other so that both are in line with your nose. This is where curved screens, ultra-wide screens, and even swivel chairs come into play in ergonomics. In use, these tools can assist in perfecting focus and curvature in a dual-monitor setup, thereby maximizing the ergonomic potential of the setup.
Sitting posture
Visualize your desk position. Are your wrists straight? Does the elbow reach a 90-degree angle? Is the neck and back straight? Are your eyes looking straight? Are your feet placed straight? On the other hand, if your monitor is placed properly and if your work angle is set up adequately, the answer to these questions will mostly be “yes.”
However, if the answer is “no”, you will need to pay attention to your body’s ergonomic posture. That’s understandable – healthy and/or ergonomically correct positions are not necessarily your default or desired positions. The accessories continue to prove effective in this case. In the context of ergonomics, the best accessories won’t force you to choose the right posture. In this regard, a monitor stand, keyboard tray, keyboard armrest, and footrest are probably all useful.
Rest and exercise
Even if your work angle is ergonomically ideal, stepping away from your desk and taking a break from staring at the screen is still the best option. While it is recommended that you stand up and stretch briefly every hour, you should also take short breaks every 30 minutes. Like hourly breaks, during short breaks, you can stretch or even walk around your workplace.
Better yet, remember to take advantage of the 20/20/20 rule to prevent eye strain. Accordingly, every 20 minutes, you should choose an object about 20 feet (6 m) away to observe for 20 seconds. Overall, these helpful tips can help you avoid many long-term problems in the future.
Office sickness
Ideally, this is not the type of question that is often asked, but the importance of true ergonomics needs to be made clear. In short, if you ignore these tips, you will put yourself at risk of contracting office diseases such as:
Headache
Migraine
Stiff neck
Eyestrain
Wrist pain
Tendonitis
Finger pain
Back-ache
Trust us, this is no joke. You will feel quite comfortable, healthy, safe, productive, and efficient when working. Accordingly, these ergonomic tips make a lot of sense and should be followed immediately. So, use our checklist and make your workspace more functional today!