This article was automatically translated from the original Turkish version.
Online education, while enabling remote work, has led us to spend most of our time in front of our computers. Sitting with poor posture and failing to personalize our workstations according to our physical needs have contributed to back and neck pain. However, using a computer with incorrect posture is far more dangerous than we realize.
Sitting for long periods with a rounded back can cause tightening of the chest muscles and weakening of the back muscles, leading to muscular imbalances. A rounded posture also puts strain on the spine, potentially resulting in herniated discs, lower back pain, and neck pain over time. These issues are not limited to the spine alone; poor posture can also disrupt joint alignment and function, causing joint problems; stiffen muscles and connective tissues, reducing flexibility; trigger headaches and eye strain; and contribute to psychosocial risks and numerous other health problems.
So what can we do to minimize these discomforts?
By ergonomically customizing your workstation, you can reduce the risk of future health problems caused by prolonged desk work. Ergonomics refers to the collective body of research and development efforts that study human physical and psychological characteristics to improve the natural and technical compatibility between people and machines or their environment. An ergonomic workstation provides a more comfortable working environment by preventing you from tilting your neck to view the screen, slouching while working, or experiencing pressure on your knees and other postures that threaten your health.
What can you do to make your workstation more ergonomic?
1 - Adjust your chair to match your desk height.
Desk heights vary depending on the model. If you do not adjust your chair properly, you may find yourself tilting your neck forward or leaning backward, which over time leads to stiffness and the problems mentioned above. Adjusting your chair height to suit your desk can significantly reduce neck pain. If your chair does not have height adjustment, consider placing a cushion underneath it. Similarly, if your keyboard is positioned above elbow level, it increases tension in your upper body muscles. Therefore, raise your chair so that your elbows bend at a 90-degree angle.
2 - Keep your feet flat on the floor.
After adjusting your chair, your feet may not reach the ground. To reduce pressure on your lower back and maintain a stable posture, use a footrest. If you do not have a footrest, you can place a stack of books or folded paper under your feet to achieve the same effect. Your wrist may also ache during mouse use if it is unsupported or bent. Prevent this by choosing a soft, ergonomic mouse pad with wrist support. Position your mouse next to your keyboard so that you only need to move your wrist to control it. If you find yourself using your shoulder instead of your wrist to operate the mouse, you risk straining your shoulder and causing pain.
3 - Do not tilt your neck to look at the computer screen.
Tilting your neck for prolonged periods to view the screen creates pressure and leads to pain. Over time, it can also contribute to a rounded back. Instead of tilting your neck, raise your screen to eye level. If you use a desktop computer, use a monitor arm or stand to elevate your monitor to eye height. If you use a laptop, raise it using a stand or a stack of books and pair it with an external keyboard and mouse.
If you have multiple monitors, position them side by side so you can see them with only eye movements, without turning your head or neck. If you have two monitors and use them equally, we recommend placing them symmetrically so your gaze falls at their intersection. If your monitor is 30 inches or larger, position it so your eyes align with the upper third of the screen.
4 - Your computer should be at arm’s length from you.
If your computer is too close or too far from your eyes, it can cause various vision problems such as eye strain, dryness, difficulty focusing, and blurred vision. Therefore, ergonomic experts recommend placing your computer at a distance equal to the length of your arm. In addition, blinking frequently, looking at a distant object for 20 seconds every 20 minutes, and taking regular short breaks (for example, 5–10 minutes every hour) are essential for maintaining eye health. Even if you maintain the correct distance from your monitor, frequently used items on your desk should be within easy reach. For instance, you should not have to stretch your arm to access your mouse or keyboard, as this causes unnecessary shoulder strain.
5 - Choose a chair that supports your lower back.
When selecting a chair, pay attention to whether it has adjustable height, a design that supports your spine and lower back, and high-quality cushioning. Fabric and breathable materials are recommended over hard surfaces. If your chair lacks adequate lumbar support, you can use a lumbar cushion designed for car seats.
6 - Exercise!
Even if you adjust your posture correctly, it gradually slips after 10–15 minutes. To counteract this, perform exercises while seated to maintain good posture. Breathing exercises also improve focus and relaxation. Below are examples of such exercises.
In addition to these recommendations, improve your workspace by paying attention to wall color, lighting, ventilation, and noise levels. Choosing matte finishes for your desk and walls reduces glare from light sources, helping to decrease eye strain and headaches. This creates a more comfortable and productive environment. Position your desk to benefit from natural light, as exposure to daylight reduces depression and boosts energy, productivity, and mood. In artificial lighting, warm (yellow) tones have a calming effect, while cool (blue) tones reduce melatonin levels and enhance alertness. Regularly ventilating your workspace and maintaining low noise levels also positively affect your productivity and health.
By applying the recommendations we have shared to your workstation, you can create a more ergonomic working environment. Saying goodbye to back and neck pain is this simple!