![office-594132_960_720.jpg](https://steemitimages.com/DQmWjBcLM45CQn5J44RDdH9EMDRSmh2CCrCRVaBrZgfax3j/office-594132_960_720.jpg)












Office Employees develop neck, back, and arm problem due to a poor office ergonomics. Poor posture, workstation layout, and work organization are the mainly contributing factors. But there are some change you can do to to avoid or lessen such problems.

### Chair

A good chair should support the body in a neutral posture. and it should have a good lower back support. It should swivel with a 5 point caster base, an adjustable height, and a backrest with a good lumbar.

The seat must be well padded with a depth of three finger's width and can be slightly tilted posteriorly. The chair should have no armrest, or armrest that are adjustable in height so that they can fit under the desk to reach the keyboard work. 

*Synchro mechanism chair* -  which allow the person  to move freely from the chair.

### Desk

The desk should be ideally be adjustable in height to keep the feet on the floor and avoiding the need for a foot rest. There should be no obstruction under the desk to knock legs. 


### Monitor Raiser


Use a screen raiser, or a monitor arm to raise the screen so the text will be at eye level. or used monitors arms that are height adjustable. For a Laptop user, you should use a laptop screen raiser with a separate key board and a mouse. 


### Document holder

a document holder will keep your head in a more neutral posture. If you touch type, attach it up to either sideof the monitor screen. If you do not touch type, place between the keyboard and the monitor to screen. 

### Footrest


A footrest should be used if the desk is not adjustable in height to support the hip knee and foot angles. It will ensure that the person sit back properly on her chair. thereby,utilizing the lower back support of the backrest. more so, the footrest should be adjustable in height and angle.


### Adjustment


Sit with the bottom back in the chair, close to the desk. Adjust the chair to a correct height for arms in relations to the desk. keep the feet of the keyboard flat to avoid straining the forearm muscles. Keep the mouse close to the body to avoid reaching. The screen should be roughly at an arm length  away from the body and directly in front of you. Place all documents on a copy holder to avoid bending bending and twisting your neck while referring to them. 


### Posture


Sit straight with the shoulder relaxed. leaning forward when sitting down, so the bottom back is at the corner of the seat. Sit straight with chest and shoulder relaxed. The neck shoudl be in neutral position, with your chin tucked in. arms should not rest on the table while typing. 

Check your posture regularly  to avoid slouching over time. Changing your position can also help to reduce the muscle fatigue 


### Other tips

1. Ensure your screen is easy to view. eliminate reflections  by adjusting or tilt the screen. 
2. Limit continous computer use. take a break after every 30 - 1 hour.
3. Focus on a different point, to gives your eyes a break from the screen.
4. Learn to touch type so you don't need to bend your head to search the keys. 
5. Keep youself strong, active and flexible. managing stress and balancing work. 




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Act on early warning signs, examples are: Aches or tingling. Take a break, and if the pain persist, consult a professional advice. Adjusting your workstation set up for correct posture will help you benefit a lot with your body thus being comfortable working.

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I hope it has been useful to you. If there are more addition for setting up correct posture while doing office work, Please feel free to add below.

Thank you for reading. Wishing you a fabulous weekend. 


Much to you all



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Image credit to pixabay