October is Ergonomics awareness month. Have you found any new and interesting ways to bring better ergonomics into your work life? Some of the participants in our Stand-Up Pioneers contest have. Take a look at their DIY standing desk designs.
In an earlier blog we did promise you 20 tips. Of course, the easiest place to start is always with your monitor height. Are you looking down at your display like an eagle scanning for prey, neck arched, eyes fixed? There’s a better way.
ErgoTIP #2: Position the top of your monitor screen at eye level.
What if your monitor stand doesn’t move up and down? Put something under it that adequately supports the weight of the monitor and stand. Ah…can’t you feel it in your neck? Of course, there are adjustable monitor stands out there…just saying!
The next five tips are associated with this one and easy to adopt now that you are in the mood to start feeling better:
ErgoTIP #3: Tilt your monitor
Tilt your monitor back 10° to 20° to keep the same focal length as your eyes scan from the top to bottom of screen. If using bifocals, use a 30° to 40° angle.
ErgoTIP #4: What’s your eye to screen ratio?
Position your monitor no closer than 20″ (50 cm) from your eyes. A good rule of thumb is an arm’s length distance. The larger a screen, the more distance you’ll want. With bifocals, the distance should be 16″ (40 cm), matching the lenses’ focal length.
ErgoTIP #5: Rest, rest, rest your eyes
Eye strain can be a major job-related headache otherwise; fifty to ninety percent of computer workers may be experiencing it already. Help prevent eye strain by resting your eyes periodically. Focus on an object 20+ feet (6+ m) away, then look back.
ErgoTIP #6: Using bifocals?
If your monitor and stand allow it, lower the monitor further and, if your monitor allows it, turn screen upward.
ErgoTIP #7: Listen to some eye experts
All About Vision has a great list of tips for how to stave off computer vision syndrome (CVS). Take a look at their list of Top Ten Tips for Relief and “see” if you don’t get inspired!
What list would be complete without mentioning the chair? Well, chair, keyboard height, desk height and… Thank goodness there is a calculator for all of that!
ErgoTIP #7: Use a planner to set your measurements perfectly
This planner covers a lot more than just monitor height and is a fantastic resource if you want to feel good in your workspace: Planner.ergotron.com.
ErgoTIP #8: Make it fun!
Everyone knows learning something new is made easier if you make it fun… Here is a giddy reminder from OSHA about creating good safety slogans. Check out this impressive list of Ergo humor that Humanics Ergonomics has gathered. Or re-pin the latest Ergonomics cartoons on ErgoDirect’s Pinterest board.