Steps to Alleviate Office-Related Neck Ache
In today's work environment, many individuals grapple with shoulder and neck pain, often attributing it to their work setup. However, a new chair is seldom the solution. Instead, a well-designed workstation can make a significant difference.
One essential component of an ergonomic workstation is a document holder. Placed strategically between the keyboard and screen, it creates a 'body-centered work' setup that promotes comfort and reduces strain. This setup is particularly beneficial in a home office, where organizing documents can be a challenge.
The causes of shoulder and neck pain often stem from incorrect settings and habits, as well as the incorrect arrangement of work tools or unsuitable work tools. To avoid these issues, it's crucial to pay attention to the height of the desk, screen, and keyboard.
The screen should be adjusted so that the eyes are at most at the height of the top screen line. Screens that are too high can lead to straining the head back and constant tension on small neck muscles. On the other hand, if the desk is too high, your elbows may sink below the desk level in the working position, which is also a cause for concern.
A table edge can provide comfortable forearm support for people working without armrests. Moreover, placing the screen parallel to the window can reduce eye strain during work. For those who wear progressive lenses, the screen should be adjusted lower.
An external monitor can further improve ergonomics when working on a laptop. Using an external keyboard and laptop stand also enhances ergonomics for laptop work. If the office chair is properly adjusted, the correct desk height will result. The top edge of the desk should be a continuation of the armrest surface.
The optimal angle in the elbow is between 90° and 100° when working seated or standing. This angle can be achieved by adjusting the height of the chair and the table.
For comprehensive advice and consultations on ergonomics in the workplace, consider seeking help from professionals such as Lothar Jux, a Diplom Sport Teacher, Back School Teacher, and Ergonomics Consultant, or Dr. Andreas Steidle, an ergonomics consultant and industrial health advisor in Bergisch Gladbach who runs the company 'Office + Ergonomics'. These experts focus on human-centered work environments, active-dynamic sitting, modern sit-stand workstations, ergonomics consultations, and supporting individuals with back issues. They also offer training and consultations in anatomical and physiological expertise, as well as occupational health promotion.
In essence, the key to alleviating shoulder and neck pain lies in the poor interplay between sitting position, desk height, keyboard placement, monitor position, and workstation orientation. By addressing these factors, you can create a more comfortable and productive work environment.
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