Sitting for long hours at work can lead to back and neck pain, as well as eye strain. These symptoms are not only linked to office syndrome but, if left unaddressed, may also progress to more serious conditions, such as a herniated disc. Today, MedPark Hospital invites everyone to organize their workspace according to ergonomic principles to help prevent office syndrome.
Ergonomics is the science of optimizing the relationship among people, the tools they use, and their environment. It can be individualized to help prevent injury and improve work performance.
When it comes to the workspace, everyone has their own desk organization style. Some prefer a clean, minimalist setup, while others prefer to keep related items together. Your desk serves as a second home; commonly used items should be readily accessible, while less frequently used items should still be easily retrievable when needed.
Experts recommend dividing your desk into functional zones based on how often you use the items throughout the day. This approach not only improves convenience but also enhances work efficiency, helps you stay focused on your tasks, and reduces the risk of muscle strain and injury.
- Primary Zone: This is the area you can reach easily by extending your arms while keeping your elbows comfortably at your sides. It is best for your keyboard and mouse. Avoid placing other items in this zone unless you use them as frequently as the keyboard and mouse.
- Secondary Zone: In this zone, you can reach items by extending your arms without leaning forward. Repeated leaning may lead to muscle strain and contribute to office syndrome over time. This area is ideal for frequently used items such as books, notebooks, and writing supplies.
- Tertiary Zone: This zone requires you to extend your arms and lean your body to reach items. While it is possible to access them without standing, it is advisable not to do so frequently. The zone is best for holding rarely used
items. Beyond this area, such as vertical shelves above the desk, should be for storage.
Moreover, spending more than eight hours a day sitting at a desk can invariably lead to physical discomfort. You can reduce this issue by adjusting your chair to the appropriate height. Regardless of how well you set up your desk, it's essential to stretch regularly while seated and make it a habit to get up and walk around at least once every hour. You may walk to the restroom or get some water to keep your muscles active. Regardless of where you work, it is essential to prioritize proper self-care by following ergonomic principles.
