- Proper working posture
- Equipment that suits its user
- Optimal workplace design
- Improve your sitting position with a chair that has a backrest and is adjustable. Adjust the chair height so that your feet comfortably touch the floor and your knees form a 90-degree angle. Ensure that your hips are parallel to the chair and keep your back straight.
- Position the desk parallel to your elbows, forming a 90-degree angle to keep your arms and shoulders in a comfortable position. Place the keyboard directly in front of you at the appropriate height, allowing your arms and wrists to relax while typing.
- Adjust the computer screen height to be at eye level or slightly below it. The recommended distance between your eyes and the screen is around 50-70 cm to reduce eye strain. Adjust the screen brightness and contrast for comfortable viewing.
- Place the mouse near the keyboard on a flat surface. Use a suitable mouse pad to support smooth movement. If you often use a laptop, consider using an external mouse and a more ergonomic keyboard to avoid strain on the wrists.
- Take short breaks every 20-30 minutes to move your body and stretch tense muscles. During breaks, it is recommended to stand, walk around, or perform light stretches to reduce muscle tension.
- Ensure that your workspace has good lighting—not too bright or too dim. Organize your workspace to have more freedom of movement and eliminate unnecessary fatigue from excessive movement. Finally, maintain a comfortable room temperature and ventilation to avoid disrupting concentration while working.
- Recognize your limitations and immediately inform others if you experience discomfort, pain, or health problems related to ergonomics. Consult with healthcare professionals or ergonomics experts for appropriate advice and solutions.
