How to Make Your Workspace Work for You

By Sandy Schroeder

Many of us spend a lot of time at a desk in front of a computer without really taking the time to make it work for us. When we do that over a long period of time, the body stiffens and backaches, neckaches or headaches follow.

Here are a few simple ways to adjust your job and your workspace to you from Shape.com.

Get a custom fit – Tailoring your space to you should make it fit like a glove. Your chair should be adjustable, providing good back and shoulder support. Your feet should be flat on the floor and your monitor should be at eye level. Your knees should be slightly higher than your hips and there should be about three inches of space from the back of your leg to the chair. When you sit down, sit up straight to avoid bending the spine over the keyboard. Even after a full day of work your back should feel better.

Keep the water coming – Keep a full water bottle on your desk to remind you to stay hydrated to keep your brain sharp and your body hydrated. Drinking enough water will also remind you to take breaks as you get up to use the restroom.

Sound the alarm – Taking regular half-hour or hour breaks will boost your fitness and alertness. Step outside or just walk around the office to keep your body moving. Try a few stretches, too.

Add more fitness – Keeping your body happy could start with some good head, neck and abdomen exercises that you can do right at your desk. Look for ones that work for you as you improve your posture and stay limber.

Pop up the font – To avoid hunching forward and squinting, take all of your work up a font size or two. You will avoid eye fatigue and headaches, too.

Insert meetings or phone calls – To get up and move more, institute meetings and walk-around phone calls into your schedule.

Try an adjustable workstation – If you feel like you are still sitting too much, check out the adjustable platforms that let you sit or stand while you work.

Blink more – Researchers say people working on computers blink about a third as much as other people do. To avoid dry eyes, remind yourself to blink more often, and to look 20 feet away every 20 minutes.  

If these adjustments work for you, keep looking for more improvements. The happier your mind and body are, the more productive you may be.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Phoenix, Ariz.

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