Do you need better ergonomics? 7 signs to look out for
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Do you work long hours in front of your computer but feel stiff, tired, or unfocused? It could be a sign that your workplace needs an ergonomic upgrade. In this blog post, we list seven common warning signs that show it's time to improve your work environment – and how small adjustments can make a big difference to both your health and performance.
1. Pain in the neck, shoulders or lower back
You notice that you often sit with your shoulders hunched and your lower back hurts after just an hour at the computer. An incorrect desk or screen height forces the body into tension and oblique loads, which in the long run causes stiffness and pain in the upper body.
💡 Solution: Adjust the height of your desk so that your elbows rest at a 90° angle. Make sure your screen is at eye level. Feel free to alternate between sitting and standing during the day to relieve the strain on your body.
2. You feel tired early in the day
You feel exhausted by 10 o'clock even after a good night's sleep. When you sit incorrectly or tense your body constantly, you use more energy than you should. Poor circulation and poor posture negatively affect oxygenation.
💡 Solution: Create better ergonomics with the right sitting posture and desk height. Take micro-breaks every hour, go for a short walk or open a window to get fresh air – it makes a big difference to your energy levels.
3. You lean forward to see the screen
You often sit with your neck bent and notice that you are getting closer and closer to the screen as the day goes on. This is common if you work on a laptop without a riser or if the screen is too far away or too low.
💡 Solution: Raise your screen to eye level with a laptop stand or external monitor at the right level. Place the screen about an arm's length away. Find a smart laptop stand here: https://thefreedesk.com/products/laptop-stand
4. You get headaches or eye strain
At the end of the workday, your eyes feel sore and tension headaches start to creep in. This is often due to the screen being positioned incorrectly, in poor lighting, or you looking at it at the wrong angle for a long time.
💡 Solution: Make sure your screen is at the right angle without glare, ideally an arm's length from your eyes. Adjust the brightness and contrast of your screen. Good lighting and the right height make a big difference to eye health.
5. You never change your working position
You notice that your legs are numb, your shoulders feel stiff and it's hard to find a comfortable position. Sitting in the same position for several hours impairs blood circulation and makes your muscles stiff.
💡 Solution: Change your working position regularly. Consider using a height-adjustable solution so that you can easily stand and work for part of the day. Take a short walk or do some simple stretching exercises every hour to keep your circulation going.
6. You're using a chair without proper support
You use a kitchen chair or an old office chair and notice how you slide forward or slouch during the day. When the chair doesn't provide the right support for your back and hips, it affects your entire posture.
💡 Solution: An ergonomic chair should provide lumbar support, allow you to have your feet flat on the floor, and provide a 90° angle at both hips and knees. If you can't change your chair – try a separate lumbar support or seat cushion to improve your sitting posture.
7. You thrust your chin forward or roll your shoulders forward
Towards the end of the day, you notice that your head is further forward than your body and that your shoulders are starting to round. A screen that is too low or too far away causes you to push your chin forward and lose your natural posture.
💡 Solution: Place the screen at eye level so you don't have to bend your neck. Make sure the chair provides support for your back and that your elbows can rest comfortably. Aim to keep your ears, shoulders, and hips in line.
Take control of your ergonomics
If you recognized yourself in several of the points above, it's high time to review your work environment. Small changes make a big difference – and your body will thank you.
Freedesk develops ergonomic, portable and aesthetically pleasing solutions for home offices, offices and hybrid work. Our products are designed in Sweden with a focus on quality, functionality and sustainability.
👉 Discover our ergonomic aids here:
https://thefreedesk.com/collections/freedesk-desk-risers
