If you work with screens and computers, you have undoubtedly experienced pain in your lower back, neck, shoulders, and eyes. Yes, we know how annoying it is, especially for those who spend many hours sitting down working in front of a screen.
That is why today, we bring you these tips and advice so that you can configure your workplace to have the best possible posture and prevent pain and damage in the short and long term.
How to Avoid Back Pain
If you don’t know the word ergonomics, it will be your new best friend from now on. Ergonomics is the adaptation of everyday objects to the shape of the human body.
For example, office chairs are designed to conform to the body’s shape, mice are designed to fit the hand, keyboards have wrist rests, and height-adjustable desks are becoming more common. But without a doubt, one of the keys is the monitor.
Types of Monitors
According to their responsiveness, refresh rate, mobility, size… Today we will focus on their typology according to their ergonomics.
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On the one hand, we have fixed base monitors, which cannot tilt. These are the ones we least recommend. On the other hand, we have monitors on the market whose base allows a slight vertical adjustment to avoid tilting your neck.
But without a doubt, the best in terms of ergonomics, comfort, and versatility are the articulated monitors. These usually incorporate one or more arms that, thanks to bearings and joints, we can adapt to our height, proximity to the screen, and even lateral or vertical inclination.
Proper Position of the Monitor and Workspace
Once we have a monitor and a table with the appropriate height, we must consider the following measurements or references.
- The eyes should be at the height of the upper edge of the monitor, and the webcam can be an excellent reference to find this height.
- The distance from the monitor to your face should not be less than 10 cm and never too far away so as not to make it difficult for the eye muscles to work.
- Your elbows should be at 90 degrees when you rest them on the table, and if not, you should adjust the height of it.
- When you sit down, you should be able to effortlessly support the entire sole of your feet on the ground. Although we recommend using a footrest that allows us to maintain a knee posture greater than 90º, the blood encounters less resistance and flows more normally.
- Finally, remember to stretch, get up every 2 hours and walk a few meters to stimulate circulation.
It is useless to have a good workspace adapted to your body if you do not have a connection that allows you to work or view your favorite content.
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